Starting lying flat on your back, put your hands at your side, palms down on the floor. Lifting both legs together bring them as far overhead as you can. This is the plow position – hold for a second to increase your pike flexilibility. Then send your feet up towards the ceiling, squeezing your glutes and core to stabilize. Bend your knees tight into your chest and roll down slowly trying to keep your back on the ground as you return to your starting position.