The main target of this exercise is back-body integration into the ground. 4. Focus in your breath. As you return to the beginning place, give attention to the energy of urgent upright from your gluteals and the power of dragging your heels behind you to have interaction your hamstrings. You'll notice that the action of urgent down with the back-body will naturally create a deeper engagement of the abdominal muscles. Concentrate to hugging your inside shins toward each other whereas urgent your inside thighs away from one another at the same time throughout the bending and lengthening. 6. Bend your knees