1 - Sit on heels on a yoga mat or on the floor with knees together or apart.
2 - Slowly, bend forward by lowering forehead to touch floor, exhaling as you do so.
3 - Keep arms alongside body. Make sure that palms are facing up. Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.
4 - Gently press chest onto thighs (or between the thighs if they are apart). Hold for 45 seconds to 1 minute. Regulate your breath.
5 - As you inhale, imagine your breath is leaving through your navel, and pull navel towards your spine.
6 - As you exhale, soften your body and the arms. Repeat for 4-12 breaths.
7 - Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling. Do this very slowly as if uncurling the spine.