In this exercise, we’ll start to alternate the head down, with the head up position.  Through the entire exercise, the focus is on the lead hand.  Making sure the lead hand DOES NOT MOVE.

Start in the simplest balance position with the eyes down.  When you feel stable, rotate the eyes up and hold for a few breaths.  While rotating the head, focus on the lead hand and make sure it stays stable.  After you’ve had a few breaths, rotate the eyes back down, again focusing on the lead hand during the rotation making sure there is no movement.

Progressing through this drill, start by taking a few breaths when you rotate the head up, and as you feel more comfortable, move down to 2, and then 1 breath.  Through all of the steps, again, focus your attention on the stable hand as you rotate the head from up to down, and down to up.

We’re still using fins, but not over-kicking.  Staying smooth and gentle to maintain the focus on the lead arm and hand.

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Step 3 - Building a Balanced Breath