Cross-legged, hands on thighs with fingers turned in and thumbs back. (Internal rotation)
Spine erect
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”
Inhale & retain the breath
rub front torso up/down (pubic bone to sternal notch)
Then, V shape pattern (pubic bone to shoulders)
Then, exhale to neutral