Step right foot to right, slightly wider than hip distance.
Bend both knees
and lower hips all the way down toward floor in a complete squatting
Shoulders inside between legs and hands on floor, palms flat on
floor, tailbone dropping down to floor.
Stretch lower back in preparation for
Lift hips up, lower head down, bringing upper body between legs.
Bend right elbow and place right palm on calf muscle, with fingers wrapped
around palm, pointing forward.
Thumb wrapped around, pointing forward
from inside of calf.
Push right hand into calf muscle, creating leverage to
maneuver complete shoulder behind right knee. Bend left elbow and place
left palm on calf muscle, with fingers wrapped around palm, pointing
Thumb wrapped around, pointing forward from inside of calf. Push
left hand into calf muscle, creating leverage to maneuver complete shoulder
behind left knee.
Tuck chin, release right hand from calf, and place back of hand at
lower back and sacrum.
Place left hand, palm at lower back and sacrum.
Curl fingers of both hands and create hook and grab hands.
Straighten legs, eventually to a locked position, thighs engaged,
kneecaps pulled up.
While straightening legs, continue to pull with arm
strength and work the shoulders further behind the legs.
Creating curl in
spine, lift head, tuck chin and look up toward hips.
Release hands, bend knees, lower hips and lift head and upper body.
Straighten legs, return to upright standing position with arms by side.
Return right foot to join left foot.