• Go slow. 

  • Squat down to the floor and start by paying attention to your hands. Make sure your hands are under your shoulders, fingers are spread wide, flat on the mat and the weight is evenly distributed across your hands. 

  • Press up and out of your hands and feel that energy coming up through your arms, bending at the elbows tightly drawing arms into the body + wrapping the shoulders 

  • Keeping your hands and feet where they are, lift your hips upwards 

  • Bend the knees and lift the heels off the floor 

  • Gently press the knees into the backs of the triceps and begin to shift the weight into your fingertips, picking one foot at a time off the floor

  • Bend the elbows if necessary for balance

  • Use the core to draw the navel into the spine to stabilise and find the lift in the centre of the body that allows you to straighten elbows and hold

  • Be sure to bring your gaze just between the hands to maintain balance 

  • Place a pillow in front of you in case you fall 

  • If you fall – laugh, keep laughing and shake it off – it’s all part of the fun


  • Tones the abdominal wall

  • Strengthens arms and shoulders

  • Stretches and strengthens the back and inner thighs

  • Opens the hips and groin

  • Builds on focus 

  • Provides you with great mental focus & calm.