Gymnastics: Rocking in a dish shape

Starting in the front prone position roll on to the back and slowly tuck.

Start in a tall shape and step forward so that the lead knee is at 90. Return to tall shape and repeat with the other leg.

Backward tuck rock to hands placement position for backward roll.

Forward tuck rock to feet position for forward roll tuck.

Flex at the knees to approximatly 120 keeping the heels on the mat. Raise heels of the mat to take the body weight on the toes. Return to standing.

Holding arms horizontal for balance, stand with the feet at 45. Bend the knees to 120 and raise heels from the mat.

From the long sit position lift the knees to the chest and grasp with hands. Rock back on to shoulders keeping the hands grasping the knees. Rock back into long sit.

From a long sit position, lean backwards to put more weight on hands and lift straight legs as high as possible. Hold for 3 seconds and return to long sit.

Rock back to shoulder balance with exit to knee scale into front lying, then pivot to long sit.

From long sit rock back on to shoulders pushing legs and hips high. Rock back into long sit.

Tuck shape balance into a v sit balance.

From a modified 'V' sit position, shift body weight onto one side of the bottom, twist the shoulders the opposite way and take weight off the hands and try to balance. Exit back to long sit position.