- أساسيثانويثالثي
- الصعوبة
- Başlangıç
- القوة
- Çekme
- القبضات
- Sarkaç
- الآلية
- İzolasyon
- Stand tall with arms hanging toward floor and knees slightly bent.
- Slowly roll down spine, one vertebra at a time, reaching toward toes.
- Reverse the motion, stacking spine back up to standing tall.