Stand up straight holding a long stick.
Take a step forwards on one leg, keeping your front foot in line with your back foot.
It can help to place a line on the floor to stand on.
Spread your weight evenly across both feet.
Take the stick and hold it directly down your spine.
Hold the top of the stick behind your head with the opposite arm to your front foot.
Hold the bottom of the stick in your lower back with your other hand.
Ensure the stick touches your pelvis, upper back and the back of your head.
Keeping the stick in contact with these areas throughout, perform a lunge by bending both knees.
Lower your hips directly down between both feet.
Control the movement as you straighten your legs up again and repeat.
Ensure you keep your posture upright and good control in your body throughout.
