1)  HEAD & NECK PLACEMENT

Your cervical spine [neck] should hold its natural curve with your head balanced directly above your shoulders when sitting, lying and standing. In some cases, a small pillow should be used when lying on your back to put your head and neck in a comfortable position.

Whenever you lift your head and upper body from the mat, lengthen the back of your neck and nod your head forward without jamming the chin into the chest. There should be enough room to fit your fist between your chin and chest. Once your head is in proper position and your shoulder blades are stabilized (Principle 4), the upper torso can be lifted by contracting the abs and sliding your rib cage toward your pelvis.

When lying on your stomach and lifting the upper torso, pay particular attention to maintaining an even line from the upper back to the neck. Avoid lifting the head too high and crunching up the back of the neck..