4. Exercise

2x12 metre long mat

Starting position: stand at one end of the mat and face to the other end

1. 90 degree angle turn to the left to floating position, swing right leg to the right, turn on hands to straddle, swing arms at sides, 90 degree angle turn to the right, swing right leg forward and swing arms, arms held high
2. hand stand position, forward roll into supported tuck position, turn with 90 degree angle turn to the right  to floating position, swing left leg to the left, turn on hands to the left into straddle, swing arms at sides
3. 90 degree angle turn to the right, close legs backward, swing arms law, run 2-3 strides into flying forward roll into supported tuck position, stretch left leg backward
4. lift left leg backward, from right leg into headstand (3 sec),forward roll to seat with legs widely stretched, hands on nape, left hand support behind body, lift hip to left side push up and right arm swing, arms held high, turn torso forward to seat with widely starched legs, bend arms to nape, right hand support behind body, lift hip to right side push up and swing left hand up high, lower hip, turn torso forward to seat with stretched legs widely apart, arms on nape
5. lower hip, lie in supine position, knee flexion to sole support and swing arms to hand stand, hands pressed by the head, roll to arch (3 sec), lower to supine position,  legs stretched and arms held high
6. seat in stretched legs, bend torso forward, backward roll to push up, jump to squat position, backward roll to push up, jump to right supported tuck position with left leg swing forward, jump backward to supine position
7. lower to, swing arms at sides, arms held high, base position knees wide apart.