Turning Flower Out of the Bottom of the Sea
1) Maintain a non-moving vertical rod from head to left heel throughout the action.
2) Hold the right forearm in front of the chest with a fist, while the left fist is on the side of the body.
3) Throw the right fist down to the right side as hard as possible with a raising right knee to create a scissoring effect, while throwing the left fist up to the left ear.
4) There should be no tossing or turning of the body, but there is a spiral stretch along the vertical rod.
Source: https://practicalmethod.com/?p=49847