I have learnt quite a number of movements for health .This one can gives a good boost of energy and lightness to the body and energy to the mid section. Do it at any pace you like. Let the breath flow and allow it to calibrate your speed. Sitting down on a stool is okay. Go for as long as is comfortable. Feel yourself as energy that extends out to arms length from your physical body. Those are Kookaburras laughing at me at the end - this is evening in Australia.