Starting on your knees, arch your lower back and hinge at the hips leaning forward. Squeeze your shoulder blades together and press hands down to the floor. That’s the first position. The second position is the same except you raise your hands up overhead palms facing each other. Hold each for the prescribed amount of time for each position:
15/15 Kneeling Founder = 15 Seconds in each position
20/20 Kneeling Founder = 20 Seconds in each position, etc.