Technique of execution
Lay down on your back. Place your feet shoulder-width apart. Keep your arms at a comfortable distance from your body. Stretch your arms out to the sides. Press your palms firmly to the floor. Place your right heel on your left toes. Twist your pelvis to the left, trying to reach the floor with your right toes and head to the right. Then bring your pelvis down to the floor. Repeat this exercise 3-5 times without stopping. Press your shoulders firmly to the floor. Do this one more time on the other leg. Bring your left leg down to the floor. Stretch your arms out to the sides. Bend your right leg and place your foot on your left thigh. Twist your pelvis to the left, pushing your right knee towards the floor. Then bring your pelvis down to the floor. Repeat this exercise 3-5 times without stopping. Press your shoulders firmly to the floor. Do this one more time on the other leg. Bring your left leg down to the floor. Stretch your arms out to the sides. Bend your legs. Pull your knees up towards your belly. Twist your pelvis to the left, then to the right, while holding your knees close to your belly. Repeat this exercise 3-5 times without stopping. Focus on your breath. Then rest your arms and legs on the floor. Lift your legs up so that your feet are above your hips. Lift your arms up so that your hands are above your shoulders. Begin to shake your arms and legs, so that your hands and feet shake all together. Breathe evenly. Then bring your arms and legs down to the floor. Rotate your feet clockwise. Repeat this exercise 3-5 times without stopping. Do this exercise in the other direction. Now move your feet in circles: your right foot moves clockwise, and your left foot moves counter-clockwise. Repeat this exercise 3-5 times without stopping. Now move your feet in circles: move your left foot clockwise, and move your right foot counter-clockwise. Repeat this exercise 3-5 times without stopping. Keep your arms at a comfortable distance from your body. Place your feet shoulder-width apart. The warm-up is over.
