From neutral position, move your feet in close to your buttocks, connect the ribs to the hips, then place your hands behind your head.
Inhale first, then exhale, scooping out your abdomen, belly button to spine, as you lift your shoulder blades 30 degrees off the floor.
Release, slowly lowering your shoulders, but not your head, to the floor.
Repeat for the required amount of repetitions.
Progressions And Regressions