The aim of this movement is to maintain the exact positioning in the air as created on the ground.

Create a four point 'box' stance on hands and knees. The knees are placed directly below the hips and the shoulders sit directly above the wrists. Hands and knees are pressed into the ground creating an upward force from the ground. The hands are creating an outward spiral movement (similar to undoing a jar with the palm of the hand), however they do not move. This allows the Biceps to roll out whilst the shoulder blade points are moving down, hugging the ribs toward the tailbone.

The spine is long from the crown of the head to the tailbone. Gently draw the belly button to the spine.

From this stable position, slowly and smoothly lift the knees off the ground allowing the balls of the feet to come into contact with the ground. The knees will hover above the ground. It is important to maintain composure in the body, and not compromising the shape of the spine.

In a controlled manner, 'pounce' like a cat on the spot, lifting the hands and feet off at the same time.