From knee position rock forward to form large triangle with head and hands. Keeping legs straight drag the feet towards the hands by raising the hips. Hold tuck position with hips over the center of the triangle. Extend legs and hold for 3 seconds

Starting in a Table Shape raise one leg to bring the heel as near to the head as possible. Hold for 3 seconds.

From stand take large step forward placing hands on mat. Kick up with split legs to hold hand stand. Exit to stand.

From 'Y' shape raise leg to side. Bring leg to front with bent knee. Rotate hip to side and hold. Exit to 'Y' shape.

Standing in 'Y' shape raise one knee until thigh is horizontal. Extend leg to hold in horizontal. Keep arms extended.

From 'Y' stand bring leg up and behind the body. Hold. (Simple Arabesque) Bring leg to mats. Raise leg fully extended to horizontal. Keep chest as high as possible. Arabesque.

Start in Long Sit and rock back so arms are extended above head. Move through various shoulder balances. Tuck, pike and straight. Exit to Long Sit.

Move through various shoulder balances. Tuck, pike and straight. Exit to long sit.

From Long Sit rock back keeping arms to the side. Raise hips to tuck balance and extend to shoulder balance. Exit to Long Sit.

From Long Sit raise arms to point away from shoulders and rock back to tuck balance. Extend legs and body to gain straight balance. Exit to Long Sit.

Knee Scale Starting in a Box Shape raise one leg either to extend or bent.

From a stand position fall forwards to catch weight on hands and arms. One leg to be kept extended and off the mat. Chest to be held close to mat. Arms to be extended to hold three point front support. Lower leg to Front Support

From Front Support move legs apart to Straddle Suport. Roll to the side taking weight on left arm and leg. Hold 'star' shape. Exit to straddle support.