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Instructor Moira Stott explains the various exercises and routines as her assistant Beth Evans demonstrates them for students. The emphasis is on slow yet deliberate transitions from various positions that often begin with the student lying flat on the mat and then raising their legs upwards, keeping with Evans' movements. Students will need strong back muscles as they move into and out of a "jackknife" position and other more complicated routines. The greatest emphasis is placed on helping students target their deepest abdominal muscle groups while challenging themselves to make their body movements in a deliberate yet graceful fashion. The arms and legs are also worked regularly as posture and timing help students master each routine.