*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 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 chin slightly and reach crown of head to the ceiling *Push fully extended back of knees to the ground. *Arms externally rotated and between 90-135 deg. while reaching outward. *Wrist extended, elbows locked. *Inversion of the foot and ankle with dorsiflexion (bring toes to shins).

*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.