Stand with feet hip width, spin long and arms loose by your side.

Take a slightly larger step forward than normal walking gate, as this is being done raise arms forward and up until fingers point to the sky, palms facing.

Compress ankles, knees and hips. Taking the back knee towards the ground and the front knee over the second toe of the front foot.

As the compression begins, bring arms back and down in a scooping motion. Fingers should point at the ground at the lowest point of the lunge.

Drive upwards through the legs and continue scooping movement until back in stance, feet hip width arms raised above head.

Repeat stepping forward with the next leg.