Instructions:

• 1Kneel down on the floor, placing your feet parallel to each other.
• 2Gently lower your body onto your heels and sit down.
• 3Place your hands on your knees, and keep your head straight.
• 4Hold the pose for 30 seconds to a minute.
• 5Slowly release and return to the starting position.

Tips:

• Keep your spine straight during the exercise.
• Remember to breathe deeply while in the pose.
• Never force the pose, if you feel any pain, ease out of it.
• Make sure to warm up well before doing this exercise.