Instructions:
- Stand in Tadasana with a neutral pelvis and soft frontal ribs
- Lift the knee caps lifted and groins
- Lift the trunk with an inhalation
- Fold forward with an exhalation and rest the hands under the feet
- Place the mounds of the toes over the wrist joints
- Spread the fingers and press the back of the hands against the floor
- Move elbows wider and shoulders away from each other
- Inhale and lengthen the trunk with side ribs and sternum forward (see picture 1)
- Exhale and move the trunk toward the thighs
- Make sure the lower side ribs stay connected to the ribs
- Inhale and lift the trunk up
