Kneel on the ground.
The knees and the feet may be separated slightly or kept together; either way is suitable for this practice.
Lean forwards and place both hands flat on the floor in front of the knees.
The hands should be positioned so that when your trunk is horizontal the arms are vertical; in other words the hands should be directly below the shoulders. The thighs should be vertical. Relax your whole body.
Arch your back upwards while exhaling so that it forms a hump.
Contract your abdomen to remove as much air as possible from your lungs. At the end of exhalation your head should be between your arms facing towards the thighs.
Then slowly depress your back and raise your head as you breathe in.
At the end of inhalation, the head should be facing upwards and the spine should be arched as much as possible in a concave curve (see illustration).
Expand your abdomen fully to fill the lungs with the maximum amount of air. Then raise your back upwards, while lowering the head and breathing out. Repeat the whole process again.
Practise as many rounds as time will permit.
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