Exhale, bend forward and bring your arms through the legs, so the backs of your shoulders come behind the knees, hold onto your ankles.
Use your arms and shoulders to wriggle the body further through the legs, slightly straighten the knees and squeeze the torso with the thighs.
Placing the palms on the floor (fingers pointing forwards) outside the feet, with the fingers spread and full palm in contact with the ground.
Take a deep inhale here and with the next controlled exhalation bend your elbows outwards, and squeeze your thighs so that the hips come slightly down, and the weight comes off your feet. The knee will be slightly bent and resting on the upper arms
Stay in the posture for 20 to 30 seconds with normal breathing or for as long is comfortable.
Exhale, bend the elbow lower the body to the floor and relax.
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