The practice is to hold the posture for 12 to 15 seconds starting with the right arm and right leg raised and then transition to the posture but with the left arm and left leg raised. Repeat this pair of postures 10 to 12 times each. Note that the practice can be done in place or with two steps forward and then two steps back so one would have
Golden Rooster stands on the left leg (right leg and right arm elevated)
lower the right leg to ground; lower the right arm so the palm is face down at the waist and elbow is relaxed
raise the left left and the left arm
If stepping is involved (seems to be a matter of personal taste) when the elevated foot is lowered move it six to twelve inches forward as opposed to straight down. The third and fourth postures can include stepping backwards if desired or if space is limited. Note that some effort should be made to keep the raised foot and hand relatively still.
Breathing is an inhalation as the arm and leg are raised and an exhalation as they are lowered.
One focus is on remaining in the posture without wobbling and without turning the head or shifting the eyes.
For those with ataxia, fine motor control issues or balance challenges slowly increasing the time spent with the leg and arm raised is one protocol. A second protocol is to gradually increase the height (= angle) of the upper leg and to pair this with an increase in the angle and extension of the raised arm.
As with many similar practices, there are variations of the posture in the various styles and lineages (a topic for another blog entry). Regardless of the details of the posture, what should be recorded, perhaps using the HERON software, is what exercises were done, when they were done and what the quality of subsequent sleep was. Note that it is almost certainly useful to also record eating, medication intake, behaviors and so on.