backward. Keep upper arms parallel to floor and let forearms point to feet. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat.
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toward waist and keep back straight. Pull shoulder blades back. Return until arms are almost extended while flexing hips to lean forward. Keep back straight. Repeat by extending hips until torso reaches upright position.
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and raise hips. Avoid any hip-flexing motion, maintain right-angled position of knees and hips. Slowly return to starting position and repeat.
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