It starts with prone, pelvis and spine neutral. Legs extended along mat, abducted shoulder-width apart and slightly laterally roated, ankles plantar flexed, toes gently pointed. Arms bent, hands by shoulders, palms down, scapulae stabilized. To begin inhale and slide scapulae down back, lenghthen spine into extension. Hips may move into extension at top of movement with ASIS off mat, depending on flexibility. Then exhale maintaining overall shape, spine and hips in extension initiate with legs reaching back and up as torso rocks forward onto lower ribs. Simultaneously, reach arms foward, palms up. Inhale and keep arms reaching, maintain overall shape and rock back up again.