Exhale, slowly bend forward and place the crown of the head on the ground in front of the knees (you can put a folded blanket under your head)
Inhale, raise the hips as high as possible, trying to bring your thingh almost vertical to the ground (their shouldnt be any strain in your neck, its completely fine if you cannot bring the thigh vertical to the ground)
Press your chin against the chest
Remain in the final position for about 5 to 20 seconds, breathing normally
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