#3                   ROTATION

       From a posterior position place the Flo bag behind your back with your hands at shoulder height keeping elbows bent and close to body.  Place your feet shoulder width apart and pivot on the ball of the foot to accommodate the twisting motion of the body.  From an outstretched arm fling the Flo with a strong toss across the front of the body with a backhand motion. This sends the water around the body and over the receiving forearm of the opposite arm.  As you toss the water over the forearm, push away from the opposite foot and feel the water as it hugs your body.

                             Breathe with the rhythm m of the movement.

***Rotation executes a perfect cross~crawl pattern where opposite hand and foot initiates movement simultaneously.  It integrates movement around the body’s centerline or axis.  The strength of the legs and hips are developed with the combined action of the trunk and arms, allowing these various body parts to move in unison with one another. This movement cultivates rotational spinal flexibility while stretching the quadratus lumborum, intercostals of rib cage and diaphragm.  It develops hand and wrist coordination that is often utilized in sports such as tennis, ping pong and frisbee tossing and is essential to more advanced bio-mechanical movement sequences.

                    #4                TRANSITION

          Position your feet slightly wider than shoulder width apart.  Start with the Aqua~Wave in front of your body and the right arm extended with palms down.  From the right side, lift the water through the Flo to the left and direct it around your head and behind you toward the right side, extending the arm to an outreach in the palms up position.  From palms up position, lift the water through the Flo by bending the elbow and circling around the head to where you started in front on the right with palms facing down.  Try this a few times.

          Now try the same movement on the left side.

          Together, combine the left and right sides with the cues:  Right arm comes to the front, left arm to the back, left arm to the front, right arm to the     back.  When shifting from front to back, pivot on the heels.

***   Transition will develop the left and right sides of the body evenly, improving motor coordination skills and assisting in the expression of body symmetry.  It will greatly increase the range of motion of the shoulder girdle while strengthening the quadriceps of the legs.  When done smoothly, Transition has the qualities and similarity of the martial art form of Tai Chi.