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

Knees locked. Back is straight. Look at hands guiding the movement up.

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

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

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

Lock your knees and keep your heels on the floor. Push your shoulders towards your feet.

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

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

Keep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure.

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

Use your back muscles to lift your feet off the floor. Pull both knees up simultaneously into an even position. Keep your upper body on the floor at all times.

Keep your hips on the floor and back straight. Feet and hips are in 1 straight line. Keep your knees fully engaged and externally rotate the legs as soon as they open.