Sit on a chair or step. Grasp the front edge of seat near thighs. Walk feet forward until hips are slightly bent, legs straight, arms extended (don't lock elbows). Keep feet hip-width apart.
INHALE: Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much).
EXHALE: Press up until elbows are straight, but not locked.
Keep weight on your heels (toes up toward ceilng).
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