It starts prone, neutral pelvis. Arms bent, hands by shoulders, palms down. Scapulae stabilized. Legs extended along mat, adducted and parallel, ankles plantar flexed, toes gently pointed. To prepare, inhale. Then exhale sliding scapulae down back and applying slight pressure through foreams; lenghthen and extend thoracic and cervical spine, allowing ribs to open but keeping bottom rib in contact with mat. Inhale and stay, reach sternun away from toes. Exhale and lenghthen down onto mat. Then repeat it with hands by hips and with hands under forehead.