Always inhale and exhale slowly and evenly through the nostrils, using the breath to allow you to move into the poses comfortably. If you take medication for any long-term health condition, please check with your GP before changing your exercise routine. 

Start by sitting on the mat, knees bent, feet on mat and hands on backs of thighs behind knees.

Raise feet off mat to balance on your sitting bones; have shins parallel to mat. Engage core muscles – draw navel towards spine – and open the chest at the same time as lengthening the spine.

Extend legs and point toes.

If possible, release hands and direct fingers firmly towards front of mat.

Stay for a couple of breaths before drawing legs in again and releasing the back towards mat.

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