Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you've created a diagonal line from your shoulders to your knees.

A sanda aka ƙirƙira Muƙala hudu da suka hada duk abinda ake nema, za'a turo maka da WAM postcard daga cikin Yankunan Wikipedia na Asiya.
