Stand straight with feet apart.
Raise your arms and place your hands in prayer position.
Bend your knees deeply sinking down until your hips are lower than the knees.
Push up your elbows to your knees to open up your hips and gently press the side of
your knees to your elbows.
Hold the position for as long as 30 seconds to 1 minute.
Release the pose either sitting back or pushing the back up to standing.