First Degree: Standing, feet shoulder-width apart, hands on hips, thumbs back. Bend the upper body back, then lean it left, then forward, then right, and bend back again. Turn this motion into a full circle of the upper body, INHALING for the first half and EXHALING for the second. Keep torso/back straight throughout. Do 5 times in one direction, and 5 the other.
Second Degree: As above, but with hands behind the head, just above the neck.
Third Degree: As above, but with arms fully extended above the head (touching the ears) with hands interlocked.
Fourth Degree: As above, but with an INHALATION for one full circle, and EXHALATION on the next.

(excerpt from fan summary)