Single noodle slow reversal prone to supine, lumbar flexion and extension BA

Stand up straight in the water at chest depth.
Hold a noodle in both hands in front of your hips.
Slowly lift your feet from the floor and then, leading with your heels, allow your legs to float out behind you.
Hold this position before tucking your knees into your chest to pull your legs over the noodle between your arms.
Lead with your toes and bring your legs to the surface of the water in front of you.