1. Stand with your back to a bench, chair, or similar surface. Bend your legs, reach your arms back, and wrap your hands around the front edge of the bench. Move your feet outward until your body is comfortable. Start with your arms straightened.

2. Keeping your hands and feet in the same position, slowly lower your body straight down until your upper arms are perpendicular to the ground.

3. Slowly raise your body and arms to starting position.