It starts seated, weight rolled back of sit-bones. Spine flexed in C-curve. Legs abducted and laterally ratated with hips and knees flexed, soles of feet together a few inches off mat. Hands reaching through legs to hold outside of ankles, scapulae stabilized. Use slight pression of legs againts arms and arms against legs to help stabilize position. Inhale maintaining C-curve and relationship of legs to torso, initiate by contracting abdominals to deepen flexion of lumbar spine and roll backwards, no further than upper thoracic area. Balance and clap feet three times. Exhale maintaining C-curve, roll forward to return to starting position. Balance and clap feet three times.