GOAL: Strengthen hamstrings and butt, and articulation the spine
PROPS: No Props
DETAILS: Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine, scoop the low belly out and begin to articulate the spine up off the mat. Inhale keep your belly button connected and lengthen from the hip over the knee. Exhale roll the spine back down articulating from the upper spine, mid spine and finally the lumbar until you are back in the neutral start position.