① Start in the Pike

• · Hips high, arms and back in one line
• · Feet stay planted the whole flight

② Swoop the Chest Through

• · Dive the chest low between the hands
• · Skim the floor — don't rest on it

③ Chest Up, Hips Low

• · Slide forward and lift the chest tall
• · Hips hover — arch through the spine
• · Stop on any sharp low-back pain

④ Reverse the Swoop

• · Retrace the arc — chest skims back through
• · Push the hips back up to the pike