Transition: Roll onto your belly. Head onto your forearm, draw the opposite foot into your butt. Reach for the pant leg/ankle/foot if you can/want to. Now, press up into an arch and kick back into your hand. Do the other side too!

Step 11: Put your hands in a diamond under your forehead,  OR place your arms in front of you like a sphinx. Press up into an arch. If you’re uncomfortable in your back, you’re too high. You only need to be 5 degrees off the floor to engage your muscles. Engage your pelvic floor (Don’t Pee Muscle) and reach your legs out behind you. For comparison’s sake, shrug your shoulders way up to your ears. Now, lower them as far from your ears as you can and feel your lats engage to keep those shoulders down.

Step 12a-b-c: Remember, you don’t need to lift more than 5 degrees. Raise the right leg up and down 10 times, then the left leg, then both legs. Feel your butt and hamstrings working, not your low back throwing your leg(s) up. Also, keep your hips evenly pressed into the floor. If you rock side to side, you need to re-engage your pelvic floor and watch how high you’re lifting.

Step 13a-b-c: Arms out to a T. Lift into the arch- pay attention to your shoulders and pelvic floor and low back! Do 3-5. Then, as you arch, turn the palms thumbs up- get used to the feeling of not pushing with your hands and only lifting from your lats. Do 3-5. Then, as you arch, swim the back of your hands back to your hips; return to the T with control.

Step 14: Arms out in front, slightly open, shoulders away from ears. Right arm, left leg- lift 5 times, then switch to opposite arm/leg for 5. Switch again for 4, opposite for 4. Switch 3, switch 3, switch 2, switch 2, back and forth for 1,1,1,1.