9. Exercise

2x12 metre long mat

Starting position: stand at one end of the mat, facing to the other end

1. jump into straddle, swing arms onto shoulders, arms held at sides, jump into straddle, swing arms, arms held high and clap over head
2. jump into squat, handstand (3 sec), lower into supported tuck position, lift into left floating position with right leg forward swing and swing arm high up
3. step out to the right into offensive position, then handstand, lower into right offensive position (torso is vertical), swing arms at sides, lower onto left knee, turn torso to the right and swing arms high up
4. turn torso forward, close legs onto knees and swing arms back, stretch torso into knee seat, swing arms at chest level with crossing wrists
5. forward roll into supported tuck position, step out to the right forward into right floating position, swing arms at sides, swing left leg back into arabesque (3 sec), swing leg into right floating position, left step out forward with 90 degree angle turn to the left and swing right leg to the side, step out to the right into offensive position, turn on hands to the right into straddle, swing arms at sides.
6. 90 degree angle turn to the left, swing arms, arms held high and straight, step back with left leg, knee flexion and lower into seat with bended left leg (right leg straight), backward roll into supported tuck position, backward roll into shoulder stand (3 sec) hip and leg swing, lie down in supine position, 180 degree angle to the right, lied down on stomach, bend torso backward with forearm support and swing ankle backward, base position