Stand on a mat with your legs together. This is your starting position.
Exhaling, lower down on your knees (keep your knees and feet together, big toes are touching each other), then sit on the heels.
Inhaling slowly, raise your hands over your head and lower them on the floor in front of you. When doing so, bend forward, lower your chest on the legs touching the floor with your forehead. This is your ending position.
Try to relax fully, breathe evenly. Hold in this position for 5–8 full breaths or as long as you want. From this position, raise your body and hands in vertical position (arms should raise above the head). Exhaling, lower your hands, inhale, and return to starting position while breathing out.