page 10 dish stage 3_marked

Make sure there is no daylight appearing under your back.

Tighten your tummy muscles.

Have your feet and shoulders slightly off the floor.

To develop your Dish, raise your arms to your ears;


page 10 dish arms raised_marked

Only move onto this skill if your Dish is correct and there is no gap under your back.

Keep your shoulders rounded and your arms straight.