The thumb is inside of the fist. Inhale, stretch, stretch the Achilles tendon here. Inhale and exhale as you push up. Inhale, bring the pumps closer together behind you, that will open lines of tension in the fascia around the lungs. Exhale, and really stretch. Using the heels of the pump.

Inhale. Exhale, it's very important that you notice the top of the inhalation and the bottom decile exhalation they're very full. three rounds on each side. Relax the hips. Relax the hands, the shoulders. Exhale push up.

In her gathered achieve simultaneously Heavens and Earth. Lift up your heel, stretch up on the exhale and finish bringing the energy up to the chest and exhale down to both sides of the body.