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• Sit on the floor with your legs straight out in front of you, toes pointing upward.
• Lean back a little and put your hands flat on the floor directly below your shoulders, fingers facing forward.
• Breathe in and lift your bottom, pushing up through your pelvis, straightening your legs, and pressing your feet toward the floor till your torso and legs are in a straight line and your body forms a flat inclined plane.
• Hold this position for as long as it is comfortable and be sure to breathe evenly.
• Return to the first position.
• Repeat the sequence several times.
• Start by lying on your stomach.
• Bend your legs at your knees so you can grasp your ankles with your hands.
• Breathe in, pulling your body up and keeping your arms stretched.
• Breathe out and come down again.
• Relax your arms by letting go of your ankles.
• Repeat the sequence several times.
• Bend your legs and bring your feet flat on the floor as close as you can to your buttocks.
• Place your hands flat on the floor next to your head, palms down.
• Breathe in, stretching your arms and legs so that your body forms a bow.
• Hold this position for as long as it is comfortable; breathe evenly.
• Return to the lying position.
• Repeat the sequence several times.
• Finally, return to the lying position. Roll onto your stomach and come to rest in the Mouse pose (Exercise #53).
• Bend your legs and place your feet flat on the floor.
• Lay your arms by your sides with your palms down.
• Breathe in and raise your hips and chest until your thighs are just about parallel to the floor.
• Hold this position for as long as it is comfortable, breathing evenly.
• Repeat the sequence several times.
Note: If necessary for comfort, place a thickly folded blanket under the neck during this exercise.
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