I'm up against the wall, wearing my tight blue yoga pants, and I swivel my hips all the way down so I can sit on my heels, knees wide. There, I circle and thrust my hips--feels so good to move like that after sitting in a chair all day! I'm wearing a tight workout shirt, as well, and you can my well-defined upper back, too. I lift back up, but drop down once again to twist from side to side.