1. Lean back against a clear wall with one foot at a thighs length in front and the other leg stepped further forward again with soft knees. Place your hands on your thighs and pull your belly button in towards your spine, continuing to breath normally.

2. Start by lifting your chest up and forward then arch your back off the wall. Bring your hips forward and tilt your pelvis under so that your butt is tucked in. Now roll your spine down the wall starting from the top, verterbrae by vertebrae.

3. Once your tailbone is one with the wall, tilt your pelvis forward so that you are arching your lower back gently. Start the wave again at the chest and continue to wave fluidly for a set of 20 before switching leg positions and starting again. Try two sets on each leg and stretch out your thighs once complete.

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