Place a blanket on the floor. Sit on the blanket with the legs outstretched in front of the body. Separate the knees, moving the legs apart.
Bend the right leg and place the sole of the right foot against the inside of the left thigh, allowing the whole of the right leg to rest on the floor.
Carefully fold your left leg to the outside of the body so that the foot lies beside the left buttock.
Place your hands on your right ankle.
Then as you inhale, slowly raise your arms upwards, keeping them together and straight until they are eventually vertical above the head at the end of inhalation.
Then exhale, twist the trunk slightly and bend forwards over the right knee.
Try to touch your forehead on the ground directly in front of the right knee.
At first this may be a little difficult, but with practice it becomes possible.
If you can't touch the floor with your forehead.
merely bend forwards as far as possible.
Your hands should touch the floor in front of the body, with the arms kept straight, though preferably slightly bent and completely relaxed.
Relax your whole body.
This is the final position.
Don't strain, but try to stay in the final position for as long as you can manage. Then as you inhale, raise the arms, head and trunk until your arms are vertical. Exhale and lower your arms.
Now adjust the body position so that the left sole presses against the right thigh, and the light leg is folded backwards. Repeat the same procedure but now bending over the left knee.
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