The 2 circle breathing exercise. Full size circles. The first is the Hawk right hand dextral left hand sinistral, raising onto toes at arm apex back onto heels at arm rest, breathing in on the upward stroke and out on the down.
The Reverse movement uses Hawk left hand dextral right hand sinistral with hands at apex when the heels are on the ground and then rise onto toes when hands are at arm rest. The moving of the arms on the downward stroke push the heels off the floor as if taking off in flight, as the momentum slows on the up stroke, the heels return to the floor. It can be quite quick and forceful on the downstroke (breathing in) and slowing at the top with the out breath, producing a lot of oxygenating. This is an energetic version, and the reverse of the slow breathing style of the first.
In both of them the left arm and right arm alternate which passes in front of the other.
The rising and falling of the heels can add to the dynamic of the movement as it can be performed slowly as well as quickly.
All of the Tai Ji and chi gung stuff is done during it (anal clenching, neck stretching, breath cleansing, diaphragm emptying, oesophageal sphincter tightening etc). How much depends on how quick the movement is performed.
•••
The back swing in the Whyzed Olikos kirkos should be performed like the energetic back stroke in swimming where the entire upper body is put into it. There is a Condor in the shoulders.