This exercise seems relatively difficult. But this is only at first glance. In just one week, it will seem as easy as the previous three.
Starting position:
– sit on the floor, legs in front of you and stretch, feet – shoulder width apart;
– straightening the spine, put your palms with closed fingers on the floor on the sides of the buttocks – fingers pointing forward.

Lower your head, pressing your chin to your chest.
Exhalation. Tilt your head back up as far as possible. Deep breath: hold the breath until the end of the exercise. Raise the torso up to a horizontal position – by the end of the action, the torso and hips should be in the same plane. The shins and arms are straightened and be in an upright position.

After performing the steps described in paragraphs 1 and 2, you need to strongly strain all the muscles of the body for just a few seconds, then relax and return to the starting position with the chin pressed to the chest. Exhalation. One cycle completed.
Repeat all over again. During rest, keep the achieved breathing rhythm unchanged.
The purpose of the exercise is the same as in the previous ones: to coordinate the rhythms of breathing and movements.
There is no need to be upset because not everything works out right away. Why should it work? After a few workouts, everything will work out.
A distorted field – a form (energy body) – is the only cause of illness, old age.