- Begin on your hands and knees.
- Spread your knees wide, but keep your toes touching. Rest your butt on your heels.
- Sit up straight and lengthen your spine.
- Whilst exhaling, lean your body forward draping over your legs. Your chest should rest between your thighs. Allow your forehead to come to the floor.
- Keep your arms long and extended past your head, palms facing down (image 1). Completely relax your elbows and close your eyes.
- Ensure you maintain a steady pace inhaling and exhaling, and release all tension from your body.
- Hold this between 30-60 seconds.
- Slowly return to the starting position.
