(Tutorial Video)

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Instructions:

Turn the foot pointed inward to the front and cross the right forearm over left. Retract both arms, against your sides, palms facing up, while breathing in sharply through the nose. When your hands reach your side, exhale, through the mouth slowly, pushing the arms forward against the body. When your elbows reach your sides turn your palms inward. The exhale should be done while tensing the muscles of the body. The exhale should take two seconds.