*Tuck chin slightly and reach crown of head to the ceiling *Push flexed knees to the ground. *Arms externally rotated and reach for ceiling. *Wrist extended, elbows locked. *Eversion of the ankle.

*Tuck chin slightly and reach crown of head to the ceiling *Push fully extended back of knees to the ground. *Arms externally rotated and reach toward ceiling. *Wrist extended, elbows locked. *Inversion of the foot and ankle with dorsiflexion (bring toes to shins).

*Tuck the chin and reach crown of head to ceiling. *Push the arches of the feet into the ground. *Extend the arms toward the ceiling *Externally rotate arms and flex the wrist.

*Flex hips and bend knees to flatten lumbar spine. *Tuck the chin and lift head slightly off the ground *Crown of the head reaching toward wall while tailbone reaching toward opposite wall *Externally rotate arms. Elbows locked, wrist extended. Reach for ceiling.

*Ankle in dorsi-flexion with two components of inversion (adduction & supination). *Push heels to the sky. Maintain a component of psuedo-inversion of the feet. *Internally rotate the thighs. *Extend the arms overhead. *Externally rotate arms. *Total extension of the elbows and wrists. *Push palms / reach arms away from the body. *Flatten lumbar spine *Slightly tuck chin and reach crown of head in direction arms are reaching.