Spine is straight, shoulders are relaxed, elbows are dropped towards the earth, and the entire upper body is parallel to the ground. Again, there is no weight on the hands. Hands only go forward of this bend when on the ends of the handlebars for climbing out of the saddle. Never instruct riders to lean on, or press against, the handlebars. This is the warm up, cool down, and recovery position.
Weight is on the saddle and feet, with the hands resting lightly on the handlebars.
Spine is straight, shoulders are relaxed, elbows are bent towards the earth. There is no tension anywhere in the body. All classes begin and end with several minutes in this position. There is no shame in riding a flat road. This is probably the most powerful, physiologically challenging, and deeply rewarding position in which to ride indoors.