Place a blanket or thin rug on the floor. Sit in vajrasana1.
Place the hands on the knees and comfortably straighten the back. Relax the whole body.
Close the eyes. Inhale and at the same time slowly raise the arms, keeping them straight. The inhalation and movement should be slow. At the end of inhalation the arms should be vertically above the head; those who wish can move their arms a little further behind the head accentuating the stretch of the chest. Slowly exhale and bend forwards.
The arms, trunk and head should remain in one line.
At the end of exhalation the forehead and arms should rest on the floor in front of the knees (see picture).
Those who find this impossible should lean forward as far as is comfortable. Relax the whole body taking care that the arms are fully relaxed.
Breathe slowly and deeply. Be aware of the breath and the rhythmical pressure of the abdomen against the thighs. Breathing in feel the abdomen rising against the thighs.
Breathing out feel the abdomen moving away from the thighs.
This is the final position. Stay in the final position for a comfortable length of time. Then inhale and raise the trunk and arms to the vertical position.
Slowly exhale and lower the arms and return to the starting position.
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