जेब्ला नों नोंनि जेरबाखौ आरो आथिंफोरखौ दैखाङो लासैयै हां हगार , जेब्ला नों बेफोरखौ गाहायाव लाबायो नोंनि हांखौ हमथा ।
Breathe out slowly as you raise your chest and legs up hold your breath as you bring them down .