Lye on your mat. Bend the knees into table top position. Table top position is the knees directly over the hips. Lift your head, neck and shoulders off the mat. Gaze at the navel. Begin vigorously pumping the arms up and down while reaching long toward your feet. Concentrate on breathing in for a count of 5 and then exhaling for a count of 5 while engaging your abdominals the whole time