Begin in seating position.
Bend your knees and allow them to fall open to the sides.
The knees move down to the ground, and with practice reach there; the body is erect.

Draw the soles of your feet together and use your hands to open them as if you were opening the pages of a book.

Clasp your ankles to help you find lift along your torso.
Relax and stay without movements.
To exit the pose, gently release your feet and come back to seating position.

Lie on your stomach, stretch your legs, bringing your feet together, your heels turned up.
Bend your arms, place your elbows under your shoulders and extend your forearms forward parallel to each other, palms pressed to the floor, fingers pointing forward.
Keep your forearms and elbows close to your body.
Push and hold your head backward
Relax your back and spine