Position the left hand, palm forward, about shoulder height.  Position the right hand, palm upward and slightly cupped, at waist height.  Sink to bended knees, placing the left heel forward.  As you shift your weight forward over your left foot, the left hand moves slightly downward, pushing toward a point forward in line with the center of your body.

As the left hand pushes forward, the right hand begins to circle behind your shoulder, into position to push forward on the return weight shift.  As you shift your weight back to the starting position, the right hand now pushes forward while the left hand returns along a line waist high.  To facilitate the push with the right hand, pivot on the heel of the left foot. 

After nine movements, conclude by returning to the resting position.

To repeat on the right side, position the right hand, palm forward, about shoulder height.  Position the left hand at waist height.  Bend at your knees, place the right heel forward.

As your right hand pushes forward, the left hand begins to circle behind your shoulder and into position to push forward on the return weight shift.  As you shift your weight back to the starting position, the left hand pushes while the right hand returns along a line waist high.  To facilitate the push with the left hand, pivot on the heel of the right foot.  Repeat nine movements on this side.  

Conclude by returning to the resting position and balance your energy before progressing.