Begin by lying on your back with both feet on the floor, knees bent.  Place your feet parallel to each other and about one hands distance from your buttocks. Make sure your shins are vertical.

On an exhalation press your feet firmly into the ground as you lift your pelvis off the floor.  Lengthen the sides of the body by moving your pelvis in one direction and your chest in the other.  Roll your shoulder blades under so that your palms face up.  If you can reach your hands underneath you interlace the fingers and press the arms into the ground to help lift the pelvis higher.   Keep your gaze looking up at the ceiling and breath.  To come down release the interlace of the fingers and slowly roll the spine down one vertebra at a time.             

Benefits:                                

Strengthens the erector muscles in the mid and lower back as well as between the shoulder blades.

Strengthens the legs; hamstrings, quadriceps and buttocks.

Stretches the abdomen and the chest muscles, which increases the flexibility of the upper back, the shoulders and the wrists.

Great for counteracting the effects of sitting for long periods of time.

Contraindications/Cautions:

The second and third trimesters of pregnancy

Hiatal Hernia