Lie on the mat on your back and lift your knees to tabletop (knees over the hips, ankle in same horizontal plane as knees, like a table) or for a challenge extend the legs to the ceilling.
If the legs are extended, lower the legs down as far as you can without arching through your low back.
Lift your head and shoulders off the mat, gazing down at your navel to keep your neck neutral.
Lift your arms up parallel to the ground and reach through your fingertips
Imagine your rib cage closed together and scoop your navel into your spine, minimizing the space between your rib cage and your hips.
Pulse up and down like you are splashing water in a tub. Keep your arms strong and even, not broken and soft.
Inhale through the nose for 5 counts
Exhale through the mouth for 5 counts.
Repeat 10 times or for a total of 100 counts.
Supine position
If you have the following injuries, use caution while doing this exercise:
