Awaken the gold slinky by lightly contracting the perineum at the pelvic floor.
Activate mula bandha – contract perineum, upward and inward
Activate uddiyana bandha – exhale all of the air out, feel the diaphragm draw upwards, feel the sensation of the upward vaccum
Activate jalandhara bhanda – lengthen the cervical spine, chin lowers
Nipples to shoulders to crease of armpits to head, back down