Lie on your back with your feet flat on the floor and squeeze your inner thighs together.
Inhale, reaching your arms into the air with your palms facing forward.
Exhale, bringing your arms toward the floor and lengthening the back of your neck with a gentle chin tuck (you can lift your head at this point if keeping it down is too easy). Gently pulse your arms up and down in a small percussive motion as if you are slapping water, simultaneously pushing down and back with your shoulders.
Inhale deeply for five beats while maintaining the rhythm with your arms, focusing on drawing in the lower abdominals more deeply. Gently force exhalation using your abdominal muscles for an additional five beats.
Hold the position and pulse your arms for ten full breaths for a total of one hundred beats.
