Legs extended, hands on the floor behind you near your hips. (External 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
draw feet toward you with knees together
draw feet toward you with knees apart
Then, exhale to neutral