After a year or so of regular practice, you can move on to the next level.
Keeping your feet flat on the ground, lower yourself to a full squat. Remember to breathe out completely as you go down. This time your hands should brush over your toes as they circle down and around. Your circling arms will also help your balance. Look straight ahead. Try to keep your back vertical but not stiff. Don't crouch too far forward, but don't stiffen up so much that you lose your balance and fall backward. Resist the temptation to speed up; try to do this exercise calmly, slowly, and smoothly.
Then straighten up as you breathe in. As you do this, continue circling your arms around behind you (see left), bringing them up and over your head to rest in front ofyou at shoulder height where they began. Your hands should finish in this position by the time you are standing up.
Make eight full circles, moling slowly and steadily, letting your arms drop down as far as you can at the loivestpoint of the circles.
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