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STARTING POSITION
Seated upright on mat. Knees bent, feet flat on mat, arms relaxed.

To prepare inhale...

EXHALE

initiate from top of head and curve forward, relaxing over legs.

While flexed forward...

INHALE

through nose, feeling sides and
back of rib cage expand.
EXHALE

through pursed lips,
allowing rib cage to close.

Complete 3–5 breaths.

On last exhale...
initiate from tailbone and roll up
to starting position.
Complete 2 to 3 repetitions.




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