A

1 Stand with feet hip-width apart, arms at sides and palms in. 2 Inhale and raise arms in front of you to shoulder height, palms down, as you exhale, bend knees and sit back into an invisible chair, body weight toward heels [A].

B

3 Inhale and shift weight forward as you raise heels off floor and bring arms overhead on either side of ears, palms facing in [B]. 4 Exhale and lower heels to floor, bring arms forward and down to sides and straighten legs to return to start position.