1) Lie on your back with your knees and hips at 90 degree angles with your feet either on a supported surface or with your heels digging down towards the ground creating friction with a wall to keep your 90 degree angles.
2) Digging your heels into the box should activate your hamstrings; use your hamstrings to tuck your tail tilting your pelvis up and off the table/mat without lifting your low back; try to keep your abdominals soft.
3) Take 3 sets of 5 breaths. Inhale through your nose and exhale through your mouth sighing like you are fogging up a glass. Pause for 3-5 seconds at the end of the exhale before the next breath. Try to keep your ribs tucked down and in as you inhale feeling your ribcage expand like a balloon.
4) As you exhale reach from your shoulder blades/armpits and try to lengthen your trunk. Hold this positions during the pause and try to not let it go as you take your next inhale.

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