Begin on your back.
Bring one knee and the opposite elbow toward one another across the midline of your body on an exhale, allowing the head and shoulder to come off the ground.
Release this contraction. As you begin to inhale, place your foot on the ground and reach your knee in the direction of the opposite, extended foot. Reach the arm away from the pointing knee along the floor, allowing your gaze to follow your reaching hand.
Move between this diagonal scrunch and opening twist, allowing the breath to expand for several cycles, then switch sides.
Take a few moments at the end of the exercise to feel your breath at rest, sensing any shift in your awareness of your spine, belly, or ribs. Try to take this awareness with you into the next thing you do.