Kneel on the floor: Bring your knees wide apart and let your big toes touch behind you. 

Sit on your heels: Lower your hips down onto your heels as much as possible. 

Fold forward: Slowly crawl your hands forward, lowering your torso down between your thighs. 

Rest your forehead: Place your forehead flat down on the floor or on a comfortable cushion. 

Extend or relax arms: Keep your arms stretching out in front of you, or drape them back alongside your legs. 

Sink your chest: With every exhale, let your chest melt closer and closer to the ground. 

Breath into the back: Feel your upper and lower back expanding with air as you rest for 2 to 5 minutes.