Stand with feet at shoulder width Stretch arms up and slowly push hands to the floor keeping arms and legs straight. Hold the position and gently roll spine up to stand.

From a front prone position raise chest and arms off the floor. Rock down taking the body weight on the chest and raising the legs off the mat. Continue in a rocking motion.

Starting in a front prone position with lands by the waist, straighten arms and rockon to chest. As the body weight is transfered to the legs push on the arms, tuck and bring legs through the arms to long sit position.

Start in a front prone position with hands on the mat by the waist line. Extend arms raising chest and rock forward taking the body weight on the chest. Push hard with the arms, tuck and land on feet.

Start with hands and feet on the mat and bounce into a half-tuck position with the weight taken on the top of the feet. Bounce back into a front support position with top of the feet on the mat. Bounce immediately, off the top of the feet, rotating the legs through 180 under the right arm whilst supporting the body weight with the left arm. Complete the movement in a back support position.

Start in back support position and rotate 90 sideways taking the weight on one arm. Keep the free arm straight. Hold the balance in a side support position and raise the upper leg to form a ‘star’ shape. Return to back support position.

Stand with arms horizontal. Raise right leg laterally keeping the leg straight Hold the balance for three seconds Repeat with left leg

Take the weight on the left leg holding the right leg horizontally pointing forward. Jump to land on the right leg taking the left leg to point to the rear. Jump to land on the left leg pointing the right leg forward as before. Repeat.

Start from Long Sit or Upright standing on a mat as appropriate. Teach Long Sit into ½ Twist to Box Shape into Sideways Roll into Box Shape into  ½ Twist to Long Sit

Start from Long Sit or Upright standing on a mat as appropriate. Teach Lunge into Forward Roll Stag Leg Sit into Backward Roll to Knee Scale

Move from Long Lie to Long Shape to Long Arch to Arch Front Support.

Move from Long Sit to Modofied Bridge.

Teach Modified Bridge bridging between shoulders and heels; hand placement as for Backward Roll

Teach Modified Bridge (bridging between shoulders and heels; hand placement as for Backward Roll) into Full Bridge.

Standing with horizontal arms held to the side. Rise from standing position on to toes.

From Long Sit rock back to straddle. Rock forward through straddle to stand.

Start sitting in straddle shape with hands on back of knees. Roll back on to right sholder to transfer weight onto left sholder. Roll to transfer weight on to left hip. Transfer weight to right hip. Repeat in circular motion.

Lie in a stretched position with the upper hand placed on the floor near the waist. Raise both legs and commence a rocking movement. Rock three times and return to long lie.

Start from Long Sit or Upright standing on a mat as appropriate.  Teach Sideways Splits (Japana)

Move from Long Sit to Pike Sit to Tuck Sit to Straddle Sit