Posture

Cross-legged, hands on the floor near your hips

Spine erect

Breath Technique

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

Inhale & retain the breath

roll neck clockwise, roll neck counterclockwise

flexion/extension 

Then, exhale to neutral