seated flex and lift
Sit on the heels. Put the palms flat on the ground outside and just a little in front of your knees. Inhale to a straight spine, exhale and check yourself. Then begin this movement: inhale and flex forward, exhale and flex back. Breathe powerfully and keep a stready rhythm. Immediately move into the next exercise.
Stay sitting on the heels. Interlance the fingers behind you with palms facing the body. Straighten the arms and lift as high as you can. When the timer goes off, take a big inhale, exhale and relax.