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Begin in a kneeling position with the knees hip-width apart. Curl the toes under so the heels are lifted. Place your hands one your hips and squeeze the elbows and shoulder blades together. Press your hands against the top of your pelvis to gently push the hips slightly forward. Your thighs should be perpendicular to the floor. Inhale and lifts the ribs and chest as you press your pelvis forward a little more. Hands may remain in this position or in one of following positions: 1) curl fingers together to create a fist. Reach around body and place knuckles and adjacent portion of fingers along spine near lower back. Relax shoulders. Draw elbows together. 2.) Reach your right hand behind you toward your right heel. Slowly reach your left hand to your left heel. Your thumbs should point away from the body. Continue to focus on your breath. Press your hands into your heels. With your next inhalation, relax your neck, allowing your head to drop back. Continue to maintain length in the next as you gaze upward. If you are comfortable in this position, lower the tops of your feet flat against the floor. To exit this position, inhale deeply and imagine being lifted up by your chest. Move slowly and bring the torso upright.

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Health and Physical Education




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