posture of nabhi kriya

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Hello,

 

I have a general question about how to do exercise 4 of the nabhi

kriya. The instructions are these:

Contract / Extend. Starting with the ending position of Knees to

Chest, inhale and open the arms straight out to the sides and onto the

ground, extending the legs to a 60 degree angle (almost & #65533; of the way

to perpendicular). On the exhale, return to the original position

with the arms wrapped around the bent legs. On the extension, lead

with the pointed toes. Use the abdominal muscles to control the

gradual extension and straightening of the legs. Continue for 7-15

minutes.

 

Am I supposed to inhale and at the same time open up? How long do I

maintain the posture on 60 degrees(or for how long do i open

up/extend)? Then, does the same go for exhale?

 

Any suggestions will be helpful