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

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Hips & Shoulders squared and parallel to the floor. Lower back is straight. Careful not to slip into an anterior pelvic tilt. Start with your front knee over your front heel. From here gently pushing it outwards without changing the position of your hips.

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

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

Legs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings!

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

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

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.

Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.

Hips and shoulders stay squared. Feet stay close to the floor.