Start in the basic middle position.
Slide your hands across your back to the sides of your body, where they turn palms up so the sharp of each hand is under your breasts. Then slide your hands around your breasts, connect the backsides of your hands in the middle of your chest and slide them further up.
After your elbows meet, raise your arms intertwined above your head.
Your upper arms should be next to your ears, elbows slightly bent, hands aimed straight up (you might want to check it in the mirror).
Your arms and hands should move smoothly, without pausing and without losing contact with your body.
Put your hands down behind your head and on your shoulders. Join your elbows in front of yourself and lean them against the floor. Take the basic down position.
If you need to repeat the exercise, return to the basic middle position releasing your arms freely and standing up on your knees.
Video demonstration of down exercise 1:
