Stand with your feet slightly wider than hip width apart
Place your hand in a prayer position in the centre of your chest, with your eyes cast downward.
• Inhale deeply.
• Exhale, and squat down, lowering your buttocks to the floor.
• Tip forward and place your hands on the floor. Always use your hands to push up; don't just come up with your legs because that puts too much pressure on the uterus.
• Inhale, and push into your hands as you raise your buttocks and sweep your arms out to the sides (like angel wings).
• Continue moving your arms up over your head, and press your palms together in a prayer position above your head.
• Exhale, as you lower your hands to your chest.
• Begin again, inhale, and lower your buttocks to the floor.
• Challenge yourself to squat a little deeper each time, but make sure you stay comfortable and your entire feet remain on the floor.
• Silently inhale "SAT" as you raise your arms above your head, and exhale "NAAM" as you bring your hands to the floor. SAT NAAM means truth is my identity. This mantra helps direct your inner dialogue, keeping your mind connected with your body and your breath so you remain fully present and immersed in the moment.
Body check: If your heels come up off the floor when you come down, double up a blanket and place it beneath your heels.
