zSCone-2

prep

foot placement

breathe

inhale

squat

grasp the staff

hold

grip

exhale

reverse

“left-handed”

breathe in and hold

exhale

return to neutral

Strength and Coordination

Posture

Hips externally rotated, heels shoulder-width apart.

Place hands on hips with thumbs toward the back.

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

stretch arms out to the sides, bring one hand up and the other down to begin the pattern, Then, exhale to neutral

Repeat with the opposite hand going up etc.