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Step 1
Stand up straight with your feet slightly apart in a comfortable standing position. Hold your hands out straight in front of you so that your arms are parallel to the floor.
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Step 2
Bend your knees so that you can lower your body straight down into a crouching position. Your body should still be upright and your hands in front of you.
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Step 3
Roll backwards and curve your back slightly to allow your body to roll more comfortably and keep from hitting the ground flat on your back.
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Step 4
Bring you arms down by your sides and slap the ground hard before you begin to roll up onto your neck or complete a full back roll. Your neck and head should never touch the mat because your hands should stop your motion.








