It starts with supine, pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on mat. Arms long by sides, palms down. Inhale lengthen through spine. While exhaling initiate from tail and sequentially articulate spine through flexion off mat until weight rests on thoracic. Extend hip joints as much as possible without allowing overextension of lumbar. Inhale and maintain position, expanding sides and back of rib cage. Exhale and initiate from thoracic region and sequentially articulate spine through flexion to mat, finally returning to neutral.