General instructions:

All the way of breathing in this exercise movement is done in the following way:
Breathe deeply along with locking the rectal opening and pulling up.
Hold your breath on the abdomen, (3 fingers above the navel) for as long as
possible ..
Release your breath at the same time as opening your rectal lock. Do it on every
grakan in this tutorial ...
do this motion over and over again. Aim for generating and locking.
Center power and breathing around your abdomen and chest