@Splodes

Incoming wall of text since I can not figure out how to send a pm on this site.

The breakdown of the routine is like as follows (it is something a family member adapted from a video they purchased but I do not think i appropriate to plug but I also have not written many comments on this site to know for sure even though I have been a long time reader):

For each position the following occurs:
-You exhale fully while assuming each position
-Once in the position, you constrict your stomach muscles
-Each position is held for a long 5 count without inhaling
-Take one normal breath then repeat the above 5 times for each position

1. Feet shoulder width apart with hands on hips,
a) Pos 1, Tilt your head up, and jstick out your lower jaw while exhaling
b) Pos 2, Look straight, try to touch your chin with your tounge and look up with your eyes

2. Feet shoulder width apart,
a) Left hand on hip, bend to the left at your waist and strecth your right arm over your head reaching to the left.
b) Right hand on hip, bend to the right at your waist and strecth your left arm over your head reaching to the left.

3. On your hands and knees,
a) Strecth your right leg straight out behind you and lift is as high as you can while pointing your toe.
b) Strecth your left leg straight out behind you and lift is as high as you can while pointing your toe.
c) Strecth your right leg straight out to the side and lift it so that it is perpendicular to your waist while pulling your toe in.
d) Strecth your left leg straight out to the side and lift it so that it is perpendicular to your waist while pulling your toe in.

4. Toes touching behind you upright on your knees with your legs spread as far as you are comfortable,
a) Touch the fingertips of both hands together in front of you 12 inches from your chest. Push together at the fingertips as hard as you can.
b) Touch the fingertips of both hands together in behind your back. Push together at the fingertips as hard as you can.

5. Bottoms of your feet touching, hands on the ground with your legs spread as far as you are comfortable,
a) push together with your feet and do pushups

6. Seated on your duff with your left heel against your right buttocks and your right foot flat on the ground with your right heel touching your left thigh (your left leg is flat ont he ground).
a) Using your right forearm push your right knee towards your chest.

7. Seated on your duff with your right heel against your left buttocks and your left foot flat on the ground with your left heel touching your right thigh (your right leg is flat ont he ground).
a) Using your left forearm push your left knee towards your chest.

8. Seated on your duff, legs in front of you with your knees bent and your arms behind you shoulder width apart with your fingertips pointed at your butt.
a) Lift your butt off the ground and then using your arms only, lower your butt to the ground then lift it back up. Think of it as a reverse pushup while you are in what I called a crab walking position

9. Flat on your back legs straight,
a) Lift your feet 6-10 inches off the ground and then spread your legs then close them
b) Lift your shoulders as far off the ground as you can without using your arms to help pull you up. Kind of like a crunch but the idea is to get your head vertical and shoulders off the groung then hold the position.

10. On your hands and knees with your hands only a few inches apart,
a) hard to explain, but essentially you pop up onto your fingertips with your back arched

It took me 25 minutes when I first started but as I memorized it and became more flexible I hit the point where I can work through it in 15 minutes when doing it right. Because of the breathing and diaphram compression that is a big component of this I was coughing like a SOB for the first week or so while doing this.