Standing at the foot of the mat with feet hip-distance apart, roll the chin down to the chest and roll down an imaginary wall. Once your hands reach the floor, walk out the hands in four steps into a plank position. Use your abdominals to support the spine as you hold your plank, squeezing the glutes and inner thighs and keeping the head and neck in line with the spine. Slowly lower down, taking your chest toward the floor until the chin touches the floor for three push-ups. After your third push-up, use the abs to lift the waist up toward the ceiling into a pike and reverse the motion back to standing. Repeat the entire exercise three times.