ALIGNMENT
Lie on your back, bend your knees and lift your legs up towards your chest.
Reach your arms in between your legs and hold onto the outside of your flexed feet, shins perpendicular to the ground, reach your sit bones away and your sacrum down, lumbar spine lifts to a natural curve.
Draw your knees in towards your armpits. Press your feet up into your hands and your hands down into your feet, gaze up.