Lie flat on your back.
Bend your knees and then extend your legs up towards the ceiling.
Exhaling, draw your abdominals in towards your spine and raise your arms, head and upper trunk up off the mat. Bring your arms around and down to your sides with palms facing down.
Keep pumping your arms up and down.
INHALE deeply for 5 pumps, then
EXHALE deeply for 5 more pumps.
Continue on with the 5 arm movements per breathing action until you have completed the desired number of repetitions.
Keep the pumps small and do not use your arms excessively.
Keep your abdominals engaged throughout, avoiding tension in your neck.
Exhaling lower your arm, head and chest back onto the mat.
Bend your knees, bring your legs down and relax
