Lying on your belly, pull your navel towards your spine and press your hip bones as well as your pubic bone into the ground.

Inhale and lift your shoulders off the ground as well as your left leg. As you exhale, lift your right arm (palm facing down) for a Half Locust (Ardha Shalabasana).

Inhale, bring the arm out in front of you with a strong paddle stroke, exhale bring it back and lower everything back to the ground.

On the next inhale, swap sides. Lift your heart and your right leg. As you exhale, lift the left arm. Inhale paddle, exhale come back.

Repeat six times on each side, then take a little break with your forehead on the ground or on your folded hands, gently rocking your hips from side to side.