Full Pike

Inhale: Stand on the pedal, facing the chair. Place the hands on the back portion of the chair, holding it from the sides. Align the shoulders over the hands. Keep the scapulae stable and round the trunk, establishing a solid pike position.

Exhale: Draw deep into spinal flexion, raising the pedal to the top of its range.

Inhale: Lower the pedal (not quite to the floor), maintaining the pike position.

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