Article in English: There are lots of ways you can position yourself for this exercise, but standing up straight is a simple way to begin. Keep your back straight and your shoulders back so that you're not slumping, but avoid standing in a way that's uncomfortable. You can also do this exercise on your back, on your stomach, sitting down, or kneeling. Take a deep breath in, filling your lungs up with air. Go slowly, breathing in for roughly 3-5 seconds. If your nose is congested, breathe in slowly through your mouth. Exhale slowly as you pull your stomach muscles inward and hold until you are ready to inhale again. Then, relax your muscles. It’s super important that you let out the air through your mouth instead of your nose, since this gives you more control over your breathing. Exhale slowly until there isn’t any air left in your body.  It may help you to try to exhale all of the air in roughly 3-5 seconds as well, helping time your breathing. You're able to get rid of more air in your body by exhaling through your mouth. You may also want to add a pelvic floor lift as you contract your abdominal muscles. While you are exhaling, suck in your stomach as far as it will go. To visualize what your stomach should look like, picture flattening your belly button against your backbone. If you can’t suck your stomach in very far, that’s okay! This step takes practice and will improve over time. If you’re just learning this exercise, you may only be able to hold it for 5-10 seconds. It is important to continue breathing normally during the exercise, so don’t hold your breath.  Practicing this exercise regularly will help you increase the amount of time you can hold in your breath and stomach, eventually reaching as long as 60 seconds. Some people hold their breath the entire time they’re holding the position, while others try to breathe normally. Do not relax your stomach muscles. Relax your muscles and take a nice breath in. Relax your stomach back to its original position, and allow it to expand as your lungs fill with air. Start over...

Summary in Indonesian:
Mulailah berlatih dengan berdiri tegak sambil merenggangkan kedua telapak kaki selebar bahu. Tarik napas dalam-dalam melalui hidung. Buang napas sampai tidak ada udara di dalam paru-paru. Tarik masuk pusar semaksimal mungkin. Bertahanlah sekitar 20 detik jika Anda ingin terus menarik dan membuang napas sambil mengempiskan perut. Tarik napas sambil merilekskan otot perut untuk mengulang latihan dari awal. Lakukan latihan ini 5 kali lalu beristirahat sejenak.