It starts with supine, pelvis and spine neutral. Legs extended along mat, adducted and parallel with ankles dorsiflexed. Hold pole, arms reaching overhead. Scapulae stabilized. Inhale and slide scapulae down back to stabilize as arms reach toward ceiling. While exhaling, lengthen back of neck, continue to stabilize scapulae and initiate from head, sequentially flexing spine off mat, one vertebra at a time (passing through imprint), until pelvis vertical, spine flexed, arms reaching parallel to floor, top of head toward fingers. Then inhale and maintain spinal flexion and intiate with abdominals ans roll ASIS away from front of femurs. While exhaling, continue to roll spine through flexion, one vertebre at a time onto mat (passin through imprint). Allow pelvis to return to neutral once lower toracic reaches mat. Once head is on mat, stabilize torso in neutraland maintain scapular stability as arms return overhead.