- Lie in the PMA2 Base Position.
- Contract the abdominal muscles.
- Simultaneously lift the head, shoulders, arms and legs off the floor (about 10 cms).
- Have the hands and feet aligned, the same distance from the floor.
- Balance the body on the buttocks, keeping the spine straight.
- Hold for a few seconds then release, slowly lowering the body to the floor.
- Practice 3-5 rounds taking a few deep abdominal breaths in between each round.