Bottoms of feet placed against each other, hands form a fist with fingers turned in and thumbs tucked behind, alternating with extended fingers and a spear-shaped hand. (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
Rolling Archer
Then, exhale to neutral