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.

Wani ra'ayi shi ne tattara bayanai daga shafin yanar gizon yanar gizonku da na nazarin zamantakewa don ƙirƙirar jerin kalmomi don amfani da lokacin ra'ayoyin ra'ayoyin ra'ayoyin ra'ayoyin ra'ayi.
