3. Exercise

2x12 metre big mat

Starting position: stand 1-1, 5 metre far from one end of the mat and face to the other end

1. travel left leg backward into left offensive position (vertical torso) and swing arms, stretch right knee, lift on tiptoes and swing left leg backward turn palms forward, right  knee flexion, swing left leg toward ground and palms facing to the body
2. left swing step while swinging arms to sides, swing right leg forward, arms held high, hand stand (3 sec), straddle to right cross straddle, lower to right floating position , swing arms high, step  out backward, close legs from right to the left ankle, cross legs and swing arms, arms held high
3. right swing step , swing arms to the right, swing step to the left, close leg from right in front of  the left leg, ankle crossings, swing arms, 90 degree angle turn to the left into left floating position, swing right leg to the right and swing arms to sides, lower arms 
4. 90 degree angle turn to the right with knee flexion (left toes touch the ground) and bend torso to the left, close left leg toward the right swing arms, jump, lift heels backward and swing left arm high up-, and swing right arm to sides, land, lift on toes, arms held high
5. bend torso forward, lean backward, roll forward from seat with stretched legs into backward roll, straddle with hands support on the ground, lean back, backward roll into squat with hands support, lift left leg backward, lift torso into right arabesque and swing arms to sides (3 sec), lift torso, lower left leg into right floating position, swing left leg forward, three steps forward, circle arms downward into left stand position, swing right leg, three steps forward, circle wit harms downward into right stand position
6. step out to the left, swing right leg forward, scissors leap onto the right leg, swing arms to sides, hand held high, lower onto the right knee (left leg frontward, bended), turn torso to the left, turn torso forward, close legs fro right to left into squat with supported hands, hand stand (3 sec), roll forward into roll, hands held high, forward roll into straddle, swing arms to sides
7. 90 degree angle turn to the right into “Z” seat, right hand support pressed by the thigh, swing left arm high up, 90 degree angle turn to the left into straddle seat, lift right arm and lower left arm , lower torso into supine position, lift arms up high, knee flexion, straddle into sole support and bend arms into handstand, arch (2sec), lower into supine position, stretch legs and arms held high
8. 180 degree angle turn to the right to supine position, stretch arms to push up, bend left knee onto left knee support, swing right leg backward, lift torso, swing right leg forward and swing arms, lift onto toes, close legs and swing arms, 2-3 approach strides into flying forward roll to right offensive position, swing arms high, lower to left knee seat, bend torso forward and swing arms backward, base position