Table of content
Preparation
Sit in Vajrasana with both palms on your knees. Keep neck and spine straight. Adjust the knees, calf muscles, and ankles to avoid leg pain. Inhale, exhale and relax.
Getting into position
Create a fist with each hand, placing thumbs inside. Exhale. Inhaling lengthens the spine. Place fists on the navel, and flatten your abdomen. Exhaling, pushing the chest out and bending forward from the hips. Bend fully forward and down towards the thighs. Relax the head to the floor, then raise it slightly, looking on. Keep head above spinal height when in position. Relax your elbows and lower the hips back onto the heels. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Exhale. Inhaling, raise the torso to the upright position. Release hands. Inhale, exhale and relax.
