Breathing: Inhale as you move shoulders up and forward. Exhale as you move shoulders down and backwards.

Directions: Pay attention to keeping the spine long and strong.

Duration: Ten rotations in each direction.

General Recommendations

1. Proceed with caution. You will achieve greater effect with a careful, steady, and persistent practice. Be intuitive.
2. Breathe deep and slow. Use available volume of your lungs to full capacity. Keep lower abdomen lightly engaged as you inhale and exhale. Avoid expending the abdominal wall bellow navel. As you breathe generate light hissing sound at the base of the throat. This method of breath is called victorious and helps to keep the mind focused.
3. Motions should be breath-guided. You begin to move as breath begins, and finish when it ends.
4. Complete yoga session with a few minutes of relaxation.