Stand up straight, holding a weight against your thighs.
Bring your legs and feet together.
Starting at the top of your head, tuck your chin into your chest.
Round the top of your back and your shoulders as you slide the weight down your legs towards the floor.
Continue rounding your back one vertebra at a time.
Keep your body weight in the balls of your feet, allowing your hips to push back slightly behind you.
Once you have reached the point where you have a uniform curve from the top of your spine to the base, control the movement as you return to the starting position.
Ensure you reverse the movement, straightening one vertebra at a time.