Corkscrew III

From the lifted position, roll down the center of your spine and sit up in one motion wtih legs apart for the saw. 

Swan Dive

Come up in one motion and sit back over the heels for Rest Position or press to your forearms and onto elbows for Single Leg Kick.

Jack Knife

Lower the legs to the mat and roll to one side for Side Kick Series.

Side Kick Series: Hot Potato

Continue with Flow into Scissors.

Side Kick Series: Scissors

Lower both legs and flow into Bicycle

Hip Circles

Release your arms from behind, lower your legs and torso at the same time to the mat. Lift one arm over head and roll onto your stomach for swimming.

Kneeling Sidekick Series

Between Sides- After completing Front & Back and Circles, bend the extended leg, lower the knee to the floor and return to the center as a unit.

Shift your weight to the other side lower your other hand to the mat. Extend the leg and repeat the sequence.

At the end- Return to the center and come to side sitting for mermaid.

Boomerang

Finish the last repetition, bend the knees, draw the heels into buttocks and balance on sit bones with hands around ankles for Seal.

Mermaid

To the other side-

Lower hips to mat on final repetition, swing the legs to the front and turn to the other side, or reach your arms froward over your thighs to knee up and sit to the other side.

Transition to the first side-then lower hips to the mat and come to long sitting in preperation for Boomerang.