Stand with one leg on a box and the knee of your other leg on the carriage with the foot against the shoulder rest.
Place your hands on the foot bar, shoulder-width apart.
The knee of the standing leg is slightly bent and your trunk is bent approximately 45-degrees forward with your back and neck long.
Inhale as you push the carriage backwards, straightening your hip and knee, whilst keeping your supportive leg and trunk still.
Exhale as you hold the position for as many breath cycles as advised.
Inhale as you straighten the knee and lift the toes of your supporting leg, and push the carriage even further back.
Exhale as you hold the position for as many breath cycles as advised and feel the stretch in the back of your supporting leg.
Then, return to the starting position.
