Start: Ball in curve of lower back, feet slightly forward, hips aligned under shoulders. Both arms raised to shoulder height in front of you.
Movement: Sitting bones sink straight towards the floor until hips and knees are bent to prescribed angle, as one arm opens out to the side. Pressure is maintained in midline of each foot. Knees aligned with ankles.
Return: Roll straight back up to start position as if sliding up a vertical pole, while bringing the arm back to the start position.
