ROWING THE BOAT
Sit with the legs together stretched out straight in front of you. Pull back the sitting bones, (by moving the buttocks with your hand if necessary) so that there is a slight tilt back of tail bone. Do not let the tail bone tilt back in during the practice.
Bring your hands together as if holding a pair of oars and Inhale,
raising the arms together up along the front of your trunk, up above the head and then exhaling...
rowing the arms forwards and down towards the toes
rowing the arms up along the legs, up along in front of the truck and continuing in this manner slowly in time to even steady slow breaths.
Do 9 rounds in one direction and then 9 in the other. If you are wondering how to breath, inhale while opening and exhale while closing the body.