Or you can support your lower back with your hands (your elbows should still be grounded). To get out of plow, lift your legs back over your head and lower your back down to the ground, one vertebra at a time. Now, bring your knees to chest for three rolls on the spine to come to chair pose. You’re essentially trying to use the momentum of rolling to get to your feet without using your hands. Once in chair, you’ll “sit” with your butt down and your knees bent, thighs and core engaged. Reach your arms up next to your ears.
Stand up straight. That’s it!