In the deep area, place the noodle between your legs. Keep your back straight (in standing position) and your arms along your hips. Open your hands and point your toes.
Move both your legs and arms separately, in a cross country motion (crossed legs and arms). Push both ways with your legs and arms and feel the resistance in both directions - back and front.
Inhale with one arm/leg push. Exhale with the other.
Feel your shoulders and upper back as you move your arms and your buttocks and quadriceps as you move your legs.