Supine; pool noodle placed behind the shoulders and under each arm
Legs shoulder-distance apart; hips and knees flexed
Feet plantarflexed
Posterior pelvic tilt
Thoracic spine flexed forward over thighs
Arms lengthened toward feet
Scapular stabilized
Action
Inhale: while expanding the rib cage laterally and posteriorly; stabilize the shoulders
Exhale: forcefully while engaging abdominals to deepen lumbar flexion; tuck the tailbone under and roll the anterior superior iliac spine away from front of femurs
Inhale: while maintaining spinal stabilization in flexion and roll forward bringing anterior superior iliac spine (ASIS) closer toward front of femurs