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The next exercise in the intermediate mat system is swimming.

So, swimming is full extension. It follows at the very end of our extension series. So, the upper body will be fully extended as well as the lower body fully extended.

This is the exercise that we've been working up for since the swan. So. you can expect it to be the most challenging.

So, from the rest position lie on your stomach and extend your legs behind you. Then extend your arms long here in front of you on the mat.

From here raise your arms. Raise your legs up off the mat and lift the head and chest. That's it. Now be sure the body is nice and long. Not like a banana.

And then begin to flutter your arms and legs up and down here. Like you're swimming.

Breath in two, three, four, five. Exhale two, three four, five. Again.
And exhale. Keep lifting your belly button off the mat. Remember that little tack that's remained on the mat for you that you're trying to lift up off of.

Last set Madeline. Inhale two, three, four, five. Exhale two, three, four, five. Hold it here. Then lower your upper and lower body to the mat. And sit back into a rest pose.

And that's swimming.

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