Stand on your knees on the mat.
Lower your hips to the heels. Toes pointing to the wall behind you. Big toes touch each other. Slowly lower the torso. Palms touch the mat. Drop the fore head to the mat. Please do not transfer body weight to the forehead. Forehead just touches the mat.
If you feel comfortable then bring palm by the side of knees, ankle, or shin bones.
You can keep the spine straight and long or you can curve the spine a little bit.
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