1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel. Begin standing on the floor with your feet together, then bend the knees and raise your heels from the floor as you lower your hips. Bring your buttocks down onto your heels, and maintain balance with your fingertips on the floor.
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Once you have achieved balance, draw the knees outwards, opening the groin, whilst remaining on the balls of your toes. Keep your gaze forwards.
3. On an inhalation, rains your arms up into the namaste/prayer position in front of your chest, keeping your shoulders down and the sternum pressing forwards. Keeping your head steady and your gaze forwards.
4. Remain in this position for at least 30 seconds, increasing the duration as your ability increases. As you improve in this position you can slowly raise the arms up over the head with the palms together. Release on an exhale and return to the original position, lovering onto the knees, before repeating.
This pose stretches and strengthens the muscles of the the feet, calves, thighs and hips. Mastery of this pose improves posture and balance and stimulates the circulation, while helping to relieve stress and fatigue.