• Lying down with the feet up, heels in line with your sitz bones, feet parallel, arms by sides.

•  on an inhale gently sink your heels into the ground.

• Imagine your knees floating towards the ceiling as your femurs expand out of your hips. 

• These two movements create a posterior tilt in your pelvis.

• This initiates a ripple effect in the spine. 

• sacrum floats towards your heels

• Navel sinks posterior and superior.. 

•  inferior anterior ribs “thread” together and rest posterior.

• chest rests posterior as it moves towards your head slightly.

• scapulas move or rest slightly closer to midline on your back. 

• Top of inhale- "push the dime"center point of posterior cranium sinks posterior, chin slightly tucks.

• As you exhale- shoulders sink away from ears towards your feet as your elbows expand width wise. 

• Wrist and hand expand widthwise.

 This should be a parasympathetic, pleasurable, activity.  

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If at any point you notice your tensing up (more than technically/mechanically required) stop, take a couple big breaths and start over :) 

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If you're becoming mentally fatigued with the process, take a break or try again the next day. 

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There is basically enough information within this activity to fill a book, but at the same time its relatively straight forward. It may take a thousand times before you can get the whole body to relax through it, or you may get close to it first try. Essentially you're willing your joints into proper position, with such low activation that an external viewer may hardly notice anything at all. 

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It necessary for most people to start out over activating to understand the direction the joints should move towards. 

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