All movements done whilst in sukhasana (seated cross legged pose) or other comfortable seated position. All movements done with eyes closed and inner gaze directed to the third eye.
**After each movement inhale the breath to the crown, eyelids closed but eyes turned up to the crown. Pause the breath. Root lock – pelvic floor up, lower belly in. Exhale breath and release root lock when ready. Practice takes around 30 minutes.