- 1). Begin in a seated position.
- 2). Place your hands about 3 inches behind you, with your fingers pointed to the rear. Spread your fingers to root into the floor.
- 3). Inhale and lift your buttocks; gaze toward the ceiling or drop your head back.
- 4). Engage your buttocks and rotate your thighs toward your center line. This will give you the strength to keep your hips lifted high.
- 5). Hold the pose for five breaths.
- 6). Lower your hips to the floor and return to a seated position.
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