Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.

Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!

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

Both knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down

Round as much as possible and arch as much as possible. Work on creating a smooth & continious movement. Keep your heels about the lenght of your forearm away from the your hips.

Heels as close to the hips as possible. Entire back is straight and touches the wall.

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

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

Pull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!

Fully lock your knees and pull the foot twards your face. Keep your shoulders and both hips on the floor & squared.

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

Both feet pointed. Keep the straight knee rotated towards the front! Hold your glutes and chest equally close to the floor!

Lock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.

Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet slightly apart.

Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.