Knee against the shoulder rest. The other leg is extended along the platform strap. Dip into the well, bring hands together in prayer position, extend to a T-shape, return to centre, then rise up.
1B, 1R, 1Y.
Down or up.
Inhale to lower, exhale to extend arms. Inhale back to centre, exhale to rise.
Develop strength of the core, internal and external obliques, and scapular stabilisers.
Progression: Hold the lowest point for longer.
Regression: Keep arms connected to the heart. If knee issues – side-lying kick (lying on your side, place hand in short strap, exhale to crunch and reach top leg and hand together).
Add combinations with the ball – alternate hands.