Standing, separate the feet about hip width apart.
Hinge at the hips and clasp the big toes with the first two fingers and thumb.
Inhale to lift the chest and extend the spine; exhale and pull the chest toward the knees, lowering the head. Hold for 5 breaths.
Then inhale, lift the head and chest, exhale, slide the hands (palms facing up) under the feet.
Inhale to lift the chest and extend the spine; exhale, pull the chest toward the knees. Hold for five breaths.
Then inhale to lift the chest once more, exhale release the hands and bring them to the hips, inhale to stand up, and return the feet to the starting position.