This example is performed symmetrically and in unison - note how it begins with both elastic cords suspended over the outside of the wrists. While this video demonstrates one transition per breath, try holding each position for several breaths in between - stretch and relax, spread the shoulder blades apart, pulling them outward and down the back. Although coordination & balance are enhanced through movement, a deeper release of tension and greater strength & stability are achieved by holding positions isometrically for extended periods and should be given equal, if not greater, emphasis. Focus on the quality of your breathing - both inhaling and exhaling through the nose.
"Yield and overcome; Bend and be straight."
- Tao Te Ching -