PREPARATION:

1. Balance yourself, sitting up, on your bottom with right leg extended, left knee pulled
   in toward the chest.

2. Right arm up reaches diagonally forward and up toward the ceiling.

3. Left arm "pulls" down.

1. Pretend your arms are pulling on a rope suspended from the ceiling in a hand-over-hand movement.

2. Exchange the position of the legs for each change of arms.

3. At no time does either foot touch the floor nor do you roll backward onto your back.

4. Tempo of the leg changes should be "one-one thousand, two-one thousand,  three-one thousand";
     i.e., not fast, not slow ------- to fatigue.