Lifting the head, elbows towards knees
With one hand behind the head, and one at one knee, the elbow is lifted towards the knee, and vice versa the knee towards the elbow. There's four combinations. Furthermore, we also experiment with holding the knees from behind, instead of from in front or from below.
Next to the apparent movements, we observe how the points of contact to the floor change during movement. How breathing affects movement. You become aware of habitual patterns, for example instead of holding your neck and chest contracted you allow your head to turn while it is lifted. This flexion lesson counters the start reflex, which pulls us backwards and can lead to back pain due to chronic stress of the back extensor muscles.