Stand erect with your feet about 15 cms apart. Keep your eyes open throughout the practice. Gaze at a point directly in front of, or above you; this can be on the wall, ceiling, or if you are practising outside, in the distance. The object of your attention is not important, but you must keep your gaze fixed on it throughout the entire practice. Interlock the fingers of both hands. Then hold your arms directly above your head. Gently adjust your hands so that the palms face upwards.

Then stretch your whole body upwards as far as possible.

Straighten your arms, but keep the hands interlocked.

Raise yourself on tiptoes, all the time trying to stretch up as high as you can.

At first, it may be difficult to maintain balance, but with practice it becomes easier; the important thing is that you keep your gaze fixed on the chosen point.

Remain in the final position for a few seconds.

Then lower the body and bend and relax the arms. Allow the backs of your hands to rest on top of your head.

This is 1 round. Rest for a second or two. Then repeat another round, stretching your whole body, arms and legs, as much as you can.

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