Lie on your back, bend the knees and bring your feet to the floor a little wider than hip distance. Turn the feet in slightly and internally rotate the thighs. Reach the arms along side the body pressing the palms into the floor. Elongate your neck by slightly tucking the chin towards the chest and press through the crown of your head. On an inhalation, begin to lift the hips. Use your breath, let the front of the body open and breathe along the solar plexus. Exhale to slowly lower down. Repeat as a flow; inhaling the hips off the floor and exhaling to lower.
Lengthen the back of the neck and draw your gaze inward. Let the breath open the solar plexus.
Increases flexibility of the spine, improves functioning of the endocrine and nervous system and helps to balance disorders in the digestive, reproductive and gastrointestinal tract.