A folded blanket should be placed on top of a bolster. Place the bolster behind your tailbone and sit between your heels. Lay back on the bolster, your head resting on the blanket. Raise your palms in the air. Hold this position for 10 to 15 breaths.
Sit up slowly, then stand with your feet about 4 feet apart. Straighten your arms and interlace your fingers behind your back. Lift your arms toward the ceiling as you fold forward. Hold your breath for 5 to 10 seconds.
Fingers should be unclasped. Place your left hand on a block in line with your sternum at a comfortable height. Make a right-hand twist. Hold the position for 5 to 10 breaths. Complete both sides.
Slowly rise to your feet. Make sure your feet are hip-width apart. Your fingers should be interlaced and your arms should be extended upwards. Raise your heels while balancing on your toes. Lower your heels and arms after 5 breaths.
Transfer your weight to your left foot. Raise your right knee and entwine your fingers beneath it. With your left hand, grasp your right foot. Extend your right arm and twist right. Return to standing after exiting the twist.
Extend your arms and interlace your fingers behind your back. Lean forward and elevate your right leg to hip height by shifting your weight to your left leg. Raise your knuckles towards the sky. Rep poses 4–6 on the other side.
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