1. Lie with your forehead down, inner thighs pressed tightly together. 2. Place your palms down under your shoulders and press your elbows into your sides. 3. Inhale with control as you lift your head and chest 4. Hold for one count, then lift both arms upward and out to your sides—palms faceup—as you begin to rock back and forth on your belly 5. Rocking forward "presses" the air from your lungs as an exhalation, while rocking back allows for a fuller expansion of your chest 6. Rock six times.