To start, prone, pelvis and spine neutral. Legs extended along mat, adducted and parallel, ankles plantar flexed, toes gently pointed. Arms bent, hands by shoulders, palms down, scapulae stabilized. Hands positioned far enough away from shoulders to avoid overadducting and elevating scapulae. To prepare inhale, then exhale and maintain scapular stability and reach arms forward, shoulder-distance apart, palms down. Create long, low line; upper body hovers just above mat. Maintain closed rib cage while lengthening spine. Inhale and circle arms out to sides, then to hips with palms facing body. Simultaneously depress scapulae to initiate, extend thoracic and cervical spine. Allow rib cage to open but keep bottom rib in contact with mat.