Every movement is a choice. Chose that movement which best serves you in this moment.

Prepatory Pose: Bridge Pose.

Lay face up on the floor. Bend your knees and bring your feet to the ground, close enough to touch your heels with your finger tips. Bend your elbows and bring the palms of your hands to the floor very near to your shoulders, fingers pointing toward you. --> Exhale press your feet firmly into the ground, pull your belly to your spine.

Inhale press into your hands and begin straighten your elbows. Come first to the crown of your head before pressing all the way up. 

B R E A T H E . . .Feel your spine lengthen as you press into inner feet and inner palms.

Keep your thighs parallel, knees moving towards each other. Shoulder blades against the back. 

Relax your neck, point and move the tail bone away from your heart, 
B R E A T H E. . .

 

To come down, tuck your chin to your chest, bend your elbows, back of the head and shoulders come first, then slowly let the rest of the spine come to the floor with control. Let the knees fall toward one another or out to Supta Baddha Konasana (reclined cobbler). Place one hand on your heart and one hand on your belly. Smile and Breathe. Repeat 2 or more times. 

Release the spine with a twist before coming to a forward fold.

When to not do this pose:
Injured, recovering from injury in major joints or muscles. Recent surgery, especially abdominal. Pre/ post natal.