Same as the first exercise - hands and arms down by the sides,
feet together, posture fresh.
Movement sequence:
The hands and arms are lifted to the sides and upward and extended
over the head with fingertips touching. Take one step backward with the
right foot. Slowly squat, and simultaneously with the hands make two descending
semi-circles forward and downward, and touch the ground. The hands make
a scooping movement inwards. The right knee lightly touches the ground.
Slowly rise, while at the same time bringing the hands
upward in front of yourself, as if drawing up something. When standing,
the arms and hands continue to rise over the head and resume the position
already described - stretched upward, with fingertips slightly touching.
Next take one step backward with the left foot. Repeat
the slow squatting and rising, accompanied by the same sequence of arm
and hand movements - this time it is the left knee that slightly touches
the ground. Once again, step back with the right foot and repeat the sequence.
Having completed three sequences backward, step forward
with the right foot and repeat the movements. Follow with one step forward
with the left (and repeat the sequence) and one step forward with the right
(and repeat the sequence) - a total of three steps backward and three steps
forward.
After the third step forward, when one is again standing,
close the left foot next to the right, open the arms in a wide semi-circle
out to the sides and then lower them close to the sides to resume the starting
position.
