Adjust the position of the back extension so that the pads press against the front of your quads, just below your hip bones.
Bend your knees slightly and secure your feet, keeping them in line with your knees.
Place your hands behind your head, elbows out to the side.
Exhale and move up until your shoulders, spine, and hips are in line.
Squeeze your glutes tight and do not over arch your lower spine.
Hold briefly and then bend at the waist, lowering your chest towards the floor.
