1. Kneel on the middle of the slide board and rest both hands on the footrest. Rest your feet on the handles for support.
2. Bend your back slightly upwards. Allow your head to fall forward and move back slightly.
3. Breathe in and push your lower body to the rear to push the slide board back.
4. Breathe out and pull yourself forwards. As you pull forwards, straighten your back, bring your pelvis forwards, raise your head and stretch your body upwards.