Starting Position: Place a ball or tightly wrapped towel against a wall then lean against it, the top of the ball should be at the lower small of your back Your feet should be placed 6 - 12" in front of your body, feet shoulder-width apart and facing forward and barely turned out.
Pull your shoulders back and down like you do in latin frame, without arching your back and gently lean on the ball, put your feet flat on your feet. Hands held in front of you parallel with the floor.
Part one: Calmly lower while breathing in, the ball should be rolling down the wall at the same time, but staying intouch with your lower back and mid-back against the ball or towel. Make sure you're dropping your hips under the ball and pushing your them back to not put too much stress on your knees. . Go down until feel the stretch & your thighs are level with the floor then stay there for 10 seconds. Make sure you are not moving your feet around
As you begin to rise make sure to exhale and put an emphasis on replacing your hips beneath your torso. Stay standing only briefly for 2 seconds ! Dont use this time as an excuse to rest !!!
Bonus ChallengeAfter you finish 20 reps meaning full up and down motions.
Stay in a squat position (knees parallel the floor) with out the ball on the wall and hold your water bottle or cell phone squeezed between your knees! GOOD LUCK !!!
PLEASE comment and let me know how it went !
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