a. (preliminary movement) While seated, grip the legs of the chair with your legs, so that the lower body does not move. (N.B. Muller recommends placing a mirror behind your for this exercise). While INHALING, slowly twist to the left (using the waist) until you are able to look at yourself in the mirror. Keep your right arm across the abdomen and the left arm in the hollow of your back. While EXHALING fully, twist all the way around to the right until you are able to look at yourself in the mirror again. The left arm will be across the abdomen and the right arm will be in the hollow of the back. Do this for six full breaths. Pause for a second, then repeat the exercise, however, reverse your breathing. (INHALE when turning to the right and EXHALE while turning to the left.) You can try this movement while standing after having done it for a few days/weeks. Keep the legs spread apart and twist in the waist.
b. (the rubbing) For the rubbing, INHALING will only take place when the trunk is moving. While EXHALING the trunk will be held stationary in the fully twisted position while the rubbing occurs. The rubbings take place in the standing version of this movement. INHALE and complete the twist to the left as described above. At the end of the twist, the right arm will be across the abdomen and grabbing the left hip. The left arm will be in the hollow of the back. During EXHALATION, massage up and down the sides and loins moderately fast. The movement should be in the elbows, but the wrists can move as well. After completely exhaling, INHALE and twist to the right, switching arms half way through. Repeat the rubbings in this position. Complete 12 full breaths in all.
(excerpt from fan summary)
