*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.

*Palms together, extend arms up to ceiling. *Slightly tuck chin and reach crown of head to ceiling. *Push knees to the floor.

* Pseudo child pose position. * Flatten lumbar and thoracic spine (do not go into flexion) * Slight tuck of the chin and keep the head in line with trunk * Externally rotate arms; wrist in extension; reach forward into the floor. * Press the sternum into the floor to straighten the thoracic spine.

*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.