Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Step 1. Exhale. Inhaling, raise your arms overhead, palms together, and lengthen your spine (head in between the arms). Exhaling, bend forward from the hips, pause at 90 degrees for a few seconds to lengthen your spine, then continue until your hands touch the floor. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, place palms outside the feet, activate your lower abdomen, and bring your chin toward or below the knees (keeping spine straight and knees locked).

Step 2. Inhale. Exhaling, relax the back for a few moments, then grab the backs of your ankles, activate the abdomen, bring the forehead as close to the knees (or below) as possible. Keep legs straight the entire time. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Relax the hands and torso, bring hands together and in front of you. Exhale. Inhaling, straighten the spine and raise your torso up (arms above the head). Exhaling, lower arms back to starting position. Inhale, exhale, and relax.