Start in the basic middle position.
Slide your body a little backwards as if you are going to sit down on your heels, sag your back and put your head with your cheek on the floor. Try to put your shoulders on the floor. If both of them do not lie down on the floor, put one or drop your hands a little to the sides so that you can put both of the shoulders.
Pushing your body with your thighs, move on your shoulders forward so that your thighs are at the 90 degrees to the floor. Centre of gravity of your body is around your hips and thighs. Thoracic and cervical spine and head work using only their own weight. The spine is sagged and stretched along its full length. Make sure your thighs are at the 90 degrees to the floor and your back is sagged.
Sliding with your hands across your back put your arms to the sides at the 90 degrees to your body with your palms up. Your arms and hands are relaxed.
To get back to the starting position put your hands behind your back again, retracing their way. Pull your buttocks and thighs to your heels and raise your body without using your arms. Take the basic middle position.
Switch side.
Video demonstration of middle exercise 2:
