Stand with your feet slightly more than shoulder width apart, with toes turned outwards at a slight angle (keeping your feet parallel can create knee injuries).

Roll your shoulders behind and down keeping your spine straight but not hunched

Extend your arms in front with palms facing downwards

Inhale and bend the knees moving your hips backwards (knees are behind the toes)

During this movement keep your chest and shoulders upright and back straight by looking forwards

Engage core and with weight centered over your heels explode upwards to standing position