• Bend the knees.
• Feet are flat on the ground.
• Grab hold of the ankles.
• Inhale, engage the navel, and lift the hips up.
• Exhale down, sequentially lowering the vertebrae, using the thighs and buttocks.

• As you inhale up, engage mulbandh and tuck the pelvis in (pelvic tilt), and tuck the tailbone in (pelvic tilt) so that the lower back doesn't over arch.
• The sacrum and hips are last to touch down.
• The abdomen is relaxed when coming down.
• Focus on opening the Heart Center.

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