A

Sit erect, legs extended on floor in front of you, arms at sides. Exhale, round spine and tuck chin, pull navel in toward your spine and begin to roll torso down to mat, shoulder blades down and even [A].

B

Lift arms overhead as you roll down. Inhale and bend knees, sliding heels toward buttocks; lower arms to floor at your sides. Exhale and lift your hips off the mat, pressing down through heels, feet flat, body forming a straight line from knees to shoulders [B]. Hold for three breaths. Inhale, lower hips to floor and slide heels away from hips until legs are straight. Exhale and raise arms, tuck chin, flex spine and begin the roll-up back to start position.