Start in pike position with wide legs, head low, bend elbows and swoop head close to but not touching floor, as head goes through arms it starts coming up at the end to a cobra position but keeping torso off the ground, hold and then swoop back in the same manner back to starting position. 

Stand at end of mat and roll back so that knees are overhead, then roll forward and up to standing, then right away do a tuck jump, jumping up and bringing knees up to your chest and touching tucked knees at highest point of jump.

Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep.

Stand at end of and sideways to mat, squat down and touch mat with fingers of hand closest to it, then jump up turning 180 degrees, squat down and touch mat with hand on other side. Continue jumping and touching down to mat on opposite sides