1. From Table pose, exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart.
2. The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up.
3. Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.
4. Breathe and hold for 4-12 breaths.
5. To release: place the palms under the shoulders and slowly inhale up to a seated position.
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