Take a squatting position.

Raise your heels and balance on tiptoe.

Lower the heels slightly to make the thighs horizontal.

Adjust the heels of one foot so that it presses into the area of the perineum. Carefully place the other foot on the thigh of the opposite leg.

If you find your balance, place the two palms together in front of the chest.

Stay in the final pose for as long as you can comfortably maintain balance.

Then place the raised foot back on the floor again.

After a short period, repeat the practice raising the other foot.

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