हांखौ दसे समनि थाखाय हमथा आरो लासैयै हां हगारनो जागाय आरो आखाय आरो आथिंनि सोमावनायखौ उलथां फालथां खालाम ।
Hold the breath for a few moments and start breathing out slowly and reverse the movement of the arms and heels .