Standing: Hold pumpkin with both hands in front of your body.  Squat down, swinging the pumpkin in between your legs. Rise back up to a standing position, swinging the pumpkin overhead.  When squatting, make sure your knees do not cross over your toes. 

Seated: Sit on the edge of your chair and hold your pumpkin out in front of you. Swing the pumpkin down in between your legs then immediately swing it back up above your head.