Rolling back: Sit tall with your knees bent and feet flat on the mat, knees and feet squeezed tightly together. Extend your arms in front of you at shoulder height, palms facing down [A]. (If this is too difficult, you can begin by holding onto the underside of your thighs for support, with feet hip-width apart.) ➨ Inhale, pull your navel in toward your spine and imagine someone pressing a fist into your lower abdomen. Exhale and, initiating the movement from the lowest part of your belly, slowly roll backward toward the mat [B]. Avoid letting your upper back round or your shoulders move forward. ➨ Continue to roll backward as far as you can, keeping your upper back as still as possible. Inhale, then exhale as you use your belly and your breath to roll yourself up again. Repeat 8 times.