o Start by lying on your back with the lower back slightly elevated from the floor, following the natural curse of the spine. Bend the knees and keep the soles of the feet on the floor.
o On the next exhalation tilt the hips towards your face, without leaving the floor, pushing the lower back down into the floor.
o On the next inhalation lift the pelvic up, away from the floor, breathing normally. Hold the position for about 20 seconds and then return to the neutral position. Repeat this sequence 5 to 10 times.