1. STAND AT ATTENTION WITH FEET TOGETHER.STARE STRAIGHT AHEAD. LEFT PALM FACES UP WITH THE FINGERS POINTED TO The RIGHT. (OVER YOUR HEAD) RIGHT PALM FACES DOWN WITH THE FINGERS POINTED TO THE RIGHT. (AT YOUR SIDE) IN COORDINATION WITH INHALATION, PUSH UP WITH THE LEFT HAND AND DOWN WITH THE RIGHT HAND. EXHALE AND RELAX THE WHOLE BODY.(DO THIS THREE TIMES WITHOUT CHANGING STANCE)
   
   
2. DO THE SAME AS #1 BUT WITH OTHER Side. 
   
   
3. BRING THE RIGHT HAND DOWN SO THAT BOTH ARMS LIE ON EACH SIDE OF THE BODY. IN COORDINATION WITH INHALATION, LIFT BOTH ARMS UP As IN LIFTING THE SKY. (PALMS UP AND FINGERS POINTED INWARD) WHEN LIFTING IS COMPLETE, EXHALE AND RELAX.(DO THIS THREE TIMES)
   
   
4. PRESS BOTH PALMS DOWN WHILE INHALING. (FINGERS POINTED INWARD) AT THE END EXHALE AND RELAX THE WHOLE BODY.(DO THIS THREE TIMES)

Notes:
Make sure that breathing is coordinated with each movement.
Concentrate all your attention on your palms.
Breath long, soft, silent and deep, not too fast or slow in tempo.
When lifting or pressing down, the elbows must face outward, away from the body, and the fingers held close together.
Keep knees straight, but not locked.
When lifting or pressing, use tension.
Concentrate and breath quietly.
When inhaling, press the tip of the tongue firm against the back of the roof of the mouth.