Take up a position on hands and knees. Have the fingers slightly turned inwards and avoid having
the elbows locked straight. The hands and knees should be about shoulder width apart.
with the back horizontal and the neck in line so that you are looking straight to the floor beneath your face.
As you begin to breath in think of a cat pointing its tail up in the air. Try to tilt the pelvis forwards and
down as though you are doing the same thing. At the same time the low back will hollow and you will feel contraction
in the muscles of the low back.
Lift the head to face forwards. If your neck is very flexible
you may want to lift it to look towards the ceiling, but do not overdo this movement - it is not essential in the exercise.
Slightly bend the elbows outwards and bring the chest forwards and up. To do this
use the arms. Pressing into the ground with your hands feel as though you are strongly pulling backwards so that the
chest begins to stretch forwards and opens for a full breath. You should have some feeling of stretch in the abdomen.
Try to keep the abdominal muscles gently pulled in and up. Do not let them sag to the ground.