20 times (up and down counts as one repetition (benefits quads and smooths your breathing)

— Stand with feet hip- to shoulder-width apart.

— Inhaling, bend your knees slightly and lift your hands, together, palms down, arms extended, until they reach the level of your eyebrow.

— Exhaling and keeping your knees slightly bent, let the arms come back down to the level of your hips.

— After the movement is completed, and before you begin the next movement, stand back up.

The breath should begin and end with the movement, and should not be forced. Palms face down the whole time, wrists flat, elbows point to the floor the whole time, shoulders are down and relaxed the whole time. The arms should be fairly straight, but not locked. The lifting begins with the hands, not the shoulders, elbows or wrists.