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. Your 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 put your leg to the side with your knee straight and with your foot flat on the floor. The leg is at 90⁰ to the body and the toes aimed forward. Sag your spine.
To return to the starting position, put your knee on the floor and pull your leg back to the position slightly more than shoulder width apart from the other. Move your hand back to its place, retracing its way and keeping in contact with your body.
Sag your spine. Return to the basic down position.
Switch side.
Video demonstration of down exercise 5:
