Preparation

Sit in Padmasana, and place your hands on the floor at your sides. Inhale, exhale and relax.

Getting into position

Using your hands, raise your buttocks and come up onto your knees (still with legs in Padmasana). Inhale. Exhaling, walk your hands forward and lower the pelvis and torso to the floor. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, relax deeper. Place your palms together behind your back in Namaste Mudra (Prayer Seal), fingers pointing toward your head. Rest your chin on the floor. Hold with normal breathing for around 30 seconds.

Coming out of position

Relax the arms. Place the palms under the shoulders. Inhaling, lift the body on the knees and go into Padmasana. Uncross the legs one at a time. Inhale, exhale and relax.