A hold you can do while the kettle boils
Stand at the counter, feet hip-width apart, knees soft, hands resting on the edge. Breathe in through the nose for a count of four.
On the exhale, draw up gently, the way you would to stop the flow midway, and hold for three counts. Let go completely for six. Ten rounds fit inside one kettle.
The card shows the setup in three short drawings, lists the two most common slips (holding the breath, tightening the glutes instead) and ends with a seated version for the office.
Inside this card
Locating the right holdA one-minute check before the first round
The standing setupFeet, knees, hands, shoulders
The countIn for four, hold for three, release for six
