Step 1

Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Imprint your spine into the mat and bring your legs into tabletop position, ensuring that your knees are stacked over your hips, your toes are pointed, and your shins are parallel to (in line with) the floor. Place your hands behind your head and interlace your fingers, ensuring that you relax your head into your hands and you draw your shoulder blades down and back.This is your starting position.

Step 2

Inhale. Set your T-zone. Exhale. Tuck your chin into your chest and draw your ribs to your hips to elevate your head, shoulder blades and upper back off the mat one vertebrae at a time, ensuring that your T-zone remains set to prevent the ‘doming’ of your abdominals.

Step 3

Inhale. Lower your head and shoulders to return to the starting position. Repeat for the specified number of repetitions.

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