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.

Ya ƙunshi auna duk lambobin kafofin watsa labarun ku (mabiyan, raɗaɗin aiki, da sauransu), ra'ayoyin shafin yanar gizon da baƙi na musamman, da kuma bayanai game da masu sauraron ku da kuma wadatattun.
