Inhale while raising the arms from the starting position. Exhale while lowering the arms and trunk to the final pose. Breathing should be deep and slow in the final position. Inhale while raising the arms and trunk. Exhale while returning to the starting position. The breath should be synchronized with the physical movements.
One should be aware throughout the practice. While moving from the starting position to the final pose and when returning to the starting position, be fully aware of the breath and movement. In the final position be aware of the breath.
Beginners should slowly increase the duration in the final pose until they can comfortably hold it for about three minutes. Those who wish to calm their anger and frayed nerves should especially increase the time spent in the final position.
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