English below
Стоя в упоре на коленях и руках, отводим диагонально-противоположную руку/ногу вверх. Тело и руки стараемся держать ровно, спину прогнутой. Вы должны чувствовать как напрягаются мышцы спины, поэтому амплитуда - максимальня. Темп - медленный.
Standing on the knees and hands, we divert the diagonally opposite arm / leg up. We try to keep the body and arms straight, the back bent. You should feel your back muscles tighten, so the amplitude is maximum. The pace is slow.
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