- 1). Stand in mountain pose with your feet have hip width apart and your spine tall and straight. Inhale deeply and exhale as you lean forward at the hips. Drop your torso towards your legs and place your hands on the floor between your feet.
- 2). Squeeze your elbows together so that they slip between your legs and breathe deeply into the pose. With each exhale, drop further between straight legs. Place your hands on the backs of your ankles and gradually practice the pose until your can lift your arm and cup your hands together behind your back.
- 3). Keep your legs straight, your armpits pressing into the backs of your legs, just above the knees. Continue working deeper into the insect pose. Eventually you should be able to lift your head and chest to look straight past your bottom up towards the ceiling.
- 4). Hold your most advanced position of the standing insect pose and then exhale as you slowly lower to a forward bend and release your arms. Bend your knees and come to rest on your hands. Drop your buttocks to your heels and rest for a moment in child's pose.
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