Back straight. Large step forward. The knee in front does not go past the toes. The knee behind touches the ground behind the hips. Hands on hips. Back straight, legs locked.

Hands at heel level. Chest facing the ground. The hips drop to knee-level. The feet leave the ground at the same time.

Back straight. Long step behind. The knee in front does go past the toes. The knee behind touches the ground behind the hips. Push off the thighs with hands. Knees locked, back straight.

Knees, hips and shoulders lined up. Neither foot should touch the ground. The body straightens from head to toe. The hands touch above the head.