23 minutes
PROPS: 1 Block, couch, window sill, or pads

1-Upward Bow
A) Using pads to lift heels and create deeper backbend

2-Drop Back
A) Using wall to understand and work on grounding legs
B) Place block between legs and dropping back

3-Tic Tac
A) Work on crouch and spring with pads
B) Three Tic Tacs in a row

4-Final Backbend
A) Using pads to self grab ankles