Summarize the following:
Raise your arms straight above your head. Fully extend your dominant leg straight out in front of you, keeping the other leg straight beneath you.. Stand tall and engage your core muscles. If you are starting with a spotter, they should put one hand on your back, and one hand under the thigh of your kicking leg. Point your palms upwards and push your hips forward. Push your arms and head backwards, making sure that you move them together. Bend your back slowly and carefully, keeping your dominant leg in position. Keep your abdominal muscles tight so that you can keep control of your core as you bend backwards. Make sure to balance your weight firmly on the one leg that is on the ground. Do not bend you knees or elbows just yet. Bend your hands so that your fingertips point towards the ground. Make contact with the mat underneath you and plant your hands onto the ground. Allow your weight to shift onto your hands.
Raise your arms and extend your dominant leg. Start bending backwards. Land on your hands.