Just a simple practice for tonight… start with the Safety X (forearms crossed, but not obstructing your eyesight). Extend the outside arm forward, without straightening the arm fully. Extend the inside arm so your hand is at least a fist distance away from your torso. Have one hand be at solar-plexus level, the other at nose level.
And hold this pose for a Bando minute (yes, 60 seconds)! Then try reversing which arm is outside and hold for another minute. Notice if your arms get fatigued – this is a clue that you need to practice this exercise more.