2) Thrust chest and sucked abdomen.

3) Pull your chest and head upwards as if someone is pulling you from the ceiling.

4) Bend forward with stiffed legs as much as you could tolerate. Then touch the floor and throw your bodyweight on both arms..

5) Lower your pelvis to sit on the heels while the feet fully extending and abutting the floor. 

6) You chest must assume thrust and vertical posture.