Sit up straight either in a crossed legged position on the ground or in a chair with both feet on ground.
Place the thumbs inside the fists of both hands
Inhale as you bring the fists together in front of the heart with palms facing down
Exhale as you extend the arms out to the sides
Inhale to a count of 4
Hold the breath in to a count of 4
Exhale to a count of 4
Hold out to a count of 4
Practice for 3 - 11 minutes
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