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.