Face the pole with the right hand at eye level, left hand is directly beneath. Shoulders are pulled down and forward and elbows are squeezed together to activate the back muscles. Bend the knees and lift the feet; try to hold yourself in the position. then release the hand grip slightly so you can slide down the pole until you are resting on your knees. Make sure the toes are pointed behind you when you land. to get up, curl your toes under and roll up to a standing position. be sure to roll your butt out and keep your chest forward.
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