1
Stand with feet hip-width apart on a mat or floor, arms at sides. Maintain neutral spine alignment with shoulders over hips.
2
Position hands behind head with fingers lightly touching temples, or crossed over chest. Engage core and prepare for forward flexion movement.
3
Inhale and slowly roll spine backward, sequentially extending from thoracic to lumbar spine while allowing hips to flex and knees to bend slightly. Lower torso toward thighs in controlled manner, achieving maximum spinal extension and hip flexion.
4
Exhale and powerfully contract rectus abdominis, rolling spine forward sequentially from lumbar to thoracic segments. Drive hips upward and forward, returning torso to starting position while maintaining core tension throughout movement.