Start seated, with knees slightly bent, legs adducted, feet flat on mat. Pelvis vertical. Spine flexed forward over legs. Arms long, reaching parallel to floor, top of head toward fingers. Scapulae stabilized. To prepare inhale, then exhale mainaining lumbar flexion initiate with abdominals and roll ASIS away from front of femurs, back as far as lumbar flexion and flat abdominals can be maintained with feet on mat. Inhale and initiate with abdominals and roll forward to starting position.