① Lie Long on Your Back

• · Lie on your back, legs long, arms at your sides
• · Whole body heavy on the mat
• · Breathe in as you begin to reach

② Reach the Arms Overhead

• · Float both arms up and overhead

③ Walk the Feet Over (hold)

• · Walk the feet to the same side as the bend
• · Feel the far side open, rib to hip
• · Shoulders and hips stay heavy on the mat
• · Stop on any sharp or shooting pain

④ Walk the Feet Back to Center

• · Walk the feet back to center first
• · Then float the arms back to your sides