Strength and Coordination
Hips externally rotated, heels shoulder-width apart.
Place hands on hips with thumbs toward the back.
Inhale through the nostrils, retain the breath and do the movements, then return to neutral position and exhale, at first through the nostrils, and finish the exhale through the open mouth, expressing audibly, “haaa”
How to do
raise the body up onto the toes, lift the shoulders up, Stay extended
Then, drop back onto the heels to exhale while the shoulders drop with the force from the weight of the body going back down on the heels