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Exhale relax the shoulders down your back
Lift the heels and exhale lower
Grab the right knee and slowly squeeze
Interlace the fingertips around your right knee
Guide the top of the thighbone
Inhale squeeze the shoulders up to the ears
Bring your right foot firmly to the ground in front
Use your feet on the earth
Bring your head towards your knees
Bring the hands together at the heart to seal