It starts prone, pelvis and spine neutral. Legs extended along mat. Hip-distance apart and slightly laterally rotated, ankles plantar flexed, toes gently pointed. Arms extended overhead along mat, shoulder-distance apart, palms down, scapulae stabilized. To prepare inhale. Exhale maintaining lumbar and pelvis neutral and extend upper spine and hips, reaching arms and legs off mat. Then inhale for five counts. Reach one arm and opposite leg higher while lowering other arm and leg, and alternate movement with each count. Exhale for five counts. Continue reciprocal swimming action.