In:
-Squat with feet a few inches apart, with knees spread wider than hips
-Place hands firmly on the ground with elbows bent and the backs of the upper arms on the shins
-Press inner thighs into sides of torso
-Place knees in armpits as far up as possible, keeping upper arms as low on the shins as possible
-Lean forward onto the backs of upper arms, until feet leave the floor, balancing just on arms
-For complete posture, straighten arms
Out:
-Slowly bend arms and lower feet back onto the floor into a squat
-Stand up from the squat
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