Swan Dive
Take the position in the picture.
then this
Inhale slowly head raised upward and backward as far as possible.Chest raised high from mat or floor.
Raise arms upward and sideward in line with locked shoulders
Palms upward Legs close together stretched and raised off the mat. Toes pointed forward and downward
Body rigid. Back locked exhale slowly as you rock forward
inhale as you rock backward.