Standing tall with feet hip width apart with your mat directly behind you (30 cm behind your heels).
Place you hands directly out in front as you hinge your hips and soften your knees as you lower your bum towards the ground. Allow your bum to make contact with the mat. Curl your spine to the mat and raise your arms above your head (flat on the mat) with legs out stretched. Roll your spine off the mat, bring your arms forward whilst simultaneously bring your heels towards your bum. Aim to get your weight over your feet before standing up. Repeat.