Warm Up Exercise:

Head1. Forward and backward2. Side to side3. Clockwise rotation4. Counter clockwise rotation

Shoulders1. Rotate backward2. Rotate forward3. Arms wide circle going inside (from the side)4. Arms wide circle going outside (from the side)5. Arms crossing alternate up or down (front of body)6. Arms pull (elbow pointing up hands reaching the back)7. Straighten Arms then crossed in front of body while other arm press the

straight arm to the chest8. Join hands at the back, stretch by locking elbows

Hips, Legs, Knees and feet1. Twisting – (like elbowing someone at the back) arms in front and twist body

from left to right then right to left while opposite feet’s heal is up. Only toes of the opposite feet touches the ground

2. Side to side – one hand on waist and one hand up then bend to the side where hand is on waist.

3. Side to side variation – join both hands and raise straight up then move upper body side to side while stretching arms

4. Hip rotation – clockwise and counter clockwise5. Slight– hands on waist, feet together and move body slightly up and down6. Knee rotation – clockwise and counter clockwise7. Forward bending – spread feet, hands reaching the feet. Legs should be

straight8.