1. Lace fingers and turn palms outward while locking arms

2. Push arms and hands out to horizontal

3. Push hands forward and head back getting nose as far away from hands as possible

4. Look straight ahead

5. Push arms to overhead

6. Push hands hard towards ceiling

7. Keep arms perpendicular to floor

8. Keep palms turned to ceiling

9. Close space between head and arms closed by raising shoulders

10. Lunge as far forward as possible with one leg

11. Let trailing leg’s knee settle to ground

12. Push hips forward feeling stretch in front leg and back

13. Maintain push to ceiling, perpendicular arms, closed arm-head gap, gaze forward

14. Hold for 10-20 seconds

15. Repeat with other leg

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