Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.

Pull your bent knee towards your chest. Hold the knee there and fully locked it. Do not move the knee away from the chest while extending it. Hold the position with the straight leg for a moment. Do not externally rotate either leg. Keep your hips and shoulders squared.

Hips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.

Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

Place your front heel towards the side in a pancake like position. Front knee is locked. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.

Both knees, standing foot and pubic bone in line. Move side ways only.

Both feet pointed. While pushing hips back simultaneously push chest towards the floor

1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.

Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get comfortable.

Straight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.

Fully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor.

Keep your knees fully locked to protect them from injuries.

Quick and dynamic. Externally rotate the legs as soon as they open!