Start sitting in pike pose - arms extended and palms down - shoulders, elbows and wrists aligned - facing forwards - spine neutral - core engaged - push down through the palms raising pike - roll skates away from the body - extend the hip flexor muscles and push the hips upwards - keep the arms strong - squeeze glute muscles tight - drop the hips and return to raised pike rolling the skates back towards the body - continue for 1 minute.