Start in the basic middle position.
Slide your body a little backwards as if you are going to sit down on your heels, sag your back and put your head with your cheek on the floor. Try to put your shoulders on the floor. If both of them do not lie down on the floor, put one or drop your hands a little to the sides so that you can put both of the shoulders.
Pushing your body with your thighs, move on your shoulders forward so that your thighs are at the 90 degrees to the floor. Centre of gravity of your body is around your hips and thighs. Thoracic and cervical spine and head work using only their own weight. The spine is sagging and stretching along its full length. Make sure your thighs are at the 90 degrees to the floor and your back is sagging.
Sliding with your hands across your back put your arms to the sides at the 90 degrees to your body with your palms up. Your arms and hands are relaxed.
Shift your body weight slowly to one leg on the same side with the cheek you are lying on. Pull the other leg’s knee to your stomach and from that position carry out your leg strictly to the side and put your foot with its entire sole on the floor. The knee is straight. The leg is at 90 degrees to the body. The foot is parallel to the body.
Make sure that the angle of the supporting knee is 90 degrees.
Go back to the starting position.
Put your knee to the floor and pull the leg to the body to the basic position. Slowly bending your arms downwards put your hands behind your back again. Pull your buttocks and thighs to your heels and raise your body without using your arms. Take the basic middle position.
Switch side.
Video demonstration of middle exercise 3:
