1. Begin on your hands and knees.
  2. Spread your knees wide, but keep your toes touching. Rest your butt on your heels.
  3. Sit up straight and lengthen your spine.
  4. 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.
  5. Keep your arms long and extended past your head, palms facing down (image 1). Completely relax your elbows and close your eyes.
  6. Ensure you maintain a steady pace inhaling and exhaling, and release all tension from your body.
  7. Hold this between 30-60 seconds.
  8. Slowly return to the starting position.