INPUT ARTICLE: Article: Rest your bottom on your heels, and prop yourself up on your toes on the mat. Keep your back upright and rest your hands on your thighs. If you don't have an exercise mat, lay out a thick towel instead. It may also help to do the stretch on a soft carpet, mattress, or bed if you have knee problems. There's no need to hold this positionit simply helps you set your body up properly for the next positioning maneuver. If this starting position is uncomfortable for you, move on as quickly as possible. Keep your knees and toes on the mat and your back straight, but lean forward and lift your backside off of your heels. You should no longer feel any body weight on your toes. Your wrists, elbows, and shoulders should all be in alignment and perpendicular to the floor. Bend your elbows only slightlydon't "lock" them in a full extension. Bend your left knee at a 90-degree angle, and place your left foot flat on the mat and directly beneath your left knee. Make sure your thigh is parallel to the floor to maintain proper form. Keep your right knee and toes resting on the mat. Your left foot should be between your palms on the mat. You can start with your right leg instead if you wishyou'll be alternating legs back and forth anyway! Drop your shoulders down and back and puff out your chest slightly, but not so much that you arch your lower back. Keep your arms to your sides momentarily, before repositioning them for the actual stretch. Lay your palm on your upper leg, just above the bend in your knee. This placement will provide you with added stability. Lightly grasp your hip bone between your thumb and fingers. This positioning will help prevent you from bending at the waist. Take 2-3 slow, deep breaths before doing the stretch.

SUMMARY: Kneel with both knees on top of an exercise mat. Lean forward on your palms to support your body weight. Bring your left knee forward so your left thigh is parallel to the floor. Lift your palms off the floor and straighten your upper body slowly. Place your left hand on your left leg. Place your right hand on your right hip.

INPUT ARTICLE: Article: You should be able to make out a brand name, model number, or serial code indicating the part's manufacturer on one of the element's broad metal faces. You'll need to refer to this information when shopping for a new part to make sure you get 1 that's a match. Jot down any identifying info on the element before disposing of it. This will be easier than taking it to the hardware store with you. If you're unable to find the exact model you need in stores, try ordering a replacement online. Position the element over the bottom surface, making sure it's arranged with the metal screw plates down and the terminals facing the rear of the oven. Take a moment to double check that the screw holes on the element line up with those on the oven. Convection elements need to go on the top of the oven, but will install the same otherwise. Grab your pliers again and guide the ends of the wires into the terminals on the backside of the element. If there are male-female connectors on the ends of the wires, you should hear them click when they're firmly in place. Once the wires are secure, slide the element back until it rests flush against the rear wall of the oven. Make sure that each wire is running to the correct terminal. This shouldn't be too difficult, as most ovens only have 2, and they're typically spaced in such a way that they end just in front of their corresponding connection sites. Getting the wires crossed might result in a short, which could become a fire hazard. Keep a loose grip with the pliers to avoid damaging the delicate ends of the wires. Insert the screws into the metal plates on the bottom of the element, 2 in the front and 2 in the back. Tighten them with your screwdriver or nut driver tool until they stop turning. Give the element a gentle shake to feel for loose connections. Use a 14 inch (0.64cm) nut driver tool if your element fastens with bolts instead of screws. If your oven features a separate cover, slip it back over the newly-installed element and press down until it lies flat. Secure any other screws or fasteners before restoring power to the oven. Gaps or raised corners could be a sign that the base panel has been put on slightly crooked.

SUMMARY: Identify the make and model of the old element. Fit the new element into the oven. Reconnect the terminal wires. Screw down the element. Replace the base panel.

INPUT ARTICLE: Article: This is the most crucial point of your vault. For your first few runs, you should hold the pole above your head with your arms outstretched and be ready to place it directly in the center of the box, on the back edge. As you become more comfortable, you can rest the pole over your shoulder or hold it next to your waist, raising it above your head to plant it as you approach the box. This is the beginning of your jumping motion as you are pushing off of the ground and using the pole as leverage while you pull on it. Your leg on the non-dominant side of your body will still be on the ground as you push up, with your toe pointed. This will give you lift and the pole will begin to bend. Your lower arm should continue pushing on the pole to keep your body moving up and forward. The leg that was pointed will help your body move into an upside-down position. Keep pushing with your lower hand to get yourself as close to upside-down as possible. Bring your dominant hand, which should still be toward the top of the pole, down to your hip in a pulling motion on the pole. Use your core muscles to keep your body moving and keep you close to the pole. Initiate the turn by turning your dominant foot to the inside. As you pull your body should naturally turn around the pole so that your belly is now facing the pit. At this point, you will be completely upside down. Try to keep your legs straight above your head while you push off of the pole. Let go of the pole as you feel yourself falling away from your maximum height. Letting your legs fall down too quickly can take height off of your jump. Be careful not to let go too quickly, as you can fall headfirst into the box. It's better to hold on for too long while you are learning, rather than risk an injury.

SUMMARY:
Plant the far end of your pole at the inner edge of the box as you approach. Drive the knee of your dominant leg into the air. Swing your non-dominant leg up in the air as the pole bends. Move your top arm in a pulling motion to give yourself additional height. Turn your hips around the pole. Push off of the pole when you are at your maximum height.