1
Start seated on the ground with hands placed behind the body for support, torso upright, knees bent, and feet flat on the floor positioned close to the glutes.
2
Press through your hands to stabilize your torso. Engage your core and prepare to lift your lower body by flexing at the hips and knees, creating a posterior pelvic tilt.
3
Lower your upper body backward while simultaneously lifting your knees toward your chest, extending your legs forward in a controlled manner until your body forms a V-shape or near-horizontal line.
4
Return to the starting position by bending your knees and bringing them back toward your chest while drawing your torso upright, contracting the abdominals to complete the concentric phase.