Tide (bottom up) in heel position

Tutorial

1. 1
   Starting position: sitting on your heels, arms stretched forward at shoulder height, back round, looking down.
2. 2
   You are behind the hip joint.
3. 3
   Execution: Tilt the pelvis forward, then push the abdomen, then the chest forward.
4. 4
   Pull your arms back and look upwards.
5. 5
   You are in front of the hip joint. Return to the starting position.
6. 6
   Start again with the pelvis.