7. Exercise

2x12 metre long mat

Starting position: stand at one end of the mat, right shoulder points to the other end

1. swing right leg to the right, swing arms at sides at chest level, swing right leg into straddle, bend right knee and swing arms low with arm crossing in front of the body, place body weight onto left leg, swing right leg to the right and swing arms at sides
2. step out to the right into offensive position, turn on hands at side into straddle, hands are at sides, 90 degree angle turn to the right into floating position, lift left leg back and hands held high, lower into arabesque, swing arms at chest level (3sec), close legs and hands are on hip, leap twice forward
3. swing right leg forward, swing arms high up, step out forward into right offensive position, run into hand stand, land into right offensive position (torso in vertical position), swing arms into chest level
4. close legs, lower into supported tuck position, swing arms high up, forward roll into supported tuck position, hand stand (3sec)lower into supported tuck position
5. stretch knees, bend backward, support hands besides knees, backward roll into supported tuck position
6. step back to the left, swing arms high up at chest level, swing right arm back, stretch arms low, base position