Preparation

Sit into Vajrasana. Come into tabletop position - palms on the floor, hands under shoulders, knees and feet hip-distance apart, feet flat on the floor. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, arch the lower back and raise your hips and shoulders up; while rolling the shoulders backward open the chest, lift your head up and look up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 15 seconds. Then, inhaling, bring your spine back to a neutral position.

Counter-position: Inhale. Exhaling, round the back and bring the chin toward the chest. Tuck the tailbone and push hips in and forward, collarbone in and backward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, round your back farther. Hold with normal breathing for around 15 seconds. Then, inhaling, bring your spine back to a neutral position. Repeat both positions 2-3 times.

Coming out of position

Slightly relax the body. Exhale back into tabletop position. Sit back into Vajrasana. Inhale, exhale, and relax.