Starting position: standing straight and level. On the count of “one”, move your hips forward and at the same time make a noisy short breath with your nose. Then perform a circular movement of the hips (pelvis) in the direction from right to left, while there is an absolutely passive, not visible and not audible exhalation. Then again push the hips forward and a short active breath, followed by rotation. And so on. After 8 breaths-movements, stop and rest for 3-5 seconds. Then again 8 breaths-movements and rest.

Push the hips forward – and inhale, circular motion – and exhale is gone. Don’t think about breathing out. Push and inhale strictly at the same time. At the same time, squeeze the anus and tighten the buttocks as much as possible. On exhalation, the neck, arms, torso, legs (including the hips) are absolutely relaxed.

After making 16 circular movements of the hips from right to left, change the direction of rotation to the opposite and perform another 16 movements. In total, you get 32 ​​breaths-movements (“thirty”). The norm for this exercise is 3 “thirty”, i.e. “a hundred”.