To start, supine, pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on mat. Arms long by sides, palms down, scapulae stabilized. Inhale lengthen back of neck to create slight cranio-vertebral flexion. Exhale and maintain lenght through back of neck and gently slide scapulae down to stabilize. Contract abdominals to slide rib cage toward pelvis and flex thoracic spine reaching arms off mat, level with shoulders. Maintain pelvis neutral troughout, ensuring engagement of transversus abdominis. Inhale and hols flexion by maintaining abdominal contraction while expanding back and sides of rib cage. Exhale and return upper body and arms down to mat through flexion, allowing cervical spine to return to neutral once head is on mat.