The jack knife

EXHALE

Lying down on your back

Arms long by sides, palms on floor beside hips

Legs extended and parallel along floor

Spine in neutral position

EXHALE

Contract abdominal muscles

Imprint spine

Bring both knees to chest

Reach legs to ceiling

INHALE

Reach legs overhead

Hold legs together

Hold abdominal contraction

EXHALE

Extend legs up

Hold abdominal contraction

INHALE

Return body down to starting position use abdominals and buttocks to control the movement