Start in the basic down position.
Slide one of your hands down your chest, around your breast to the side and put it behind your back. Your elbow should be aimed downwards. The wrist is bent and pressed to your back, your palm is relaxed.
Slowly shift your weight to one leg (if your right hand is behind your back, shift your weight to the right). Pull the other knee to your chest and lift the bent leg to the side.
Both your knees should be bent at 90⁰. The foot of your lifted leg should be relaxed, the thigh at 90⁰ to your body (make sure your leg is not too far backwards), the shin is level with the floor.
Keep your spine sagged, your head straight and your eyes turned straight ahead.
Put your knee back on the floor and pull it back to the starting position, slightly more than shoulder width apart from the other. Put your arm back to its place, retracing its way and keeping in contact with your body.
Sag your spine and return to the basic down position.
Switch side.
Video demonstration of down exercise 4:
