• Sit with your legs bent. Place your feet flat on the floor.

• Place your hands on the floor next to your hips with fingers pointing forward.

• Breathe in and raise your buttocks from the floor until your thighs and upper body are flat and parallel to the ground.

• Stretch your arms and bend your neck backward.

• Hold this position for as long as it is comfortable, breathing evenly.

• Return to the starting position.

• Repeat the sequence several times.

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