Sit upright with your legs straight out at shoulder width apart and your feet Dorsi-flexed with your toes pointing upwards towards the ceiling.
Reach your arms forward parallel to the mat with your palms facing each other.
INHALE: no movement.
EXHALE: roll down and forward through the spine.
INHALE: pause.
EXHALE: return back upright to the sitting position.
Roll your back up in a fluid manner as if up against the wall and keep your legs still throughout.
