You lay down on the floor and make sure that the back is flat and not hollow. It presses the spine but not on the Mat. Bend your legs so that between the thigh and lower leg 90 degree angle. They include the shins, then the arms and pull the legs to the body. Lift the head and shoulders slightly from the ground and swings it slowly, about 15 times back and forth. Perform the Exercise a total of three times.