Step by step instructions
Stand with feet hip-width apart, arms on guard. Lower into a squat.
Drop hips all the way to the floor, sitting down and rounding back as you roll backward, tucking knees into chest with arms on guard. Return to standing while keeping arms on guard, rising up through squat on the way up. (If this is too difficult, use arms to help lower body to the floor, rock back, and stand up.)