1. Stand at ease with your feet about 12 inches apart and fold your arms as in prayer. Your neck and shoulders should be relaxed and your body straight. Stand completely still, close your eyes and let the 'mental patterns' to stabilize.
2. Raise your right knee, turned at an angle of 90 degrees, and place the sole of your feet on the inside of your left leg as high as possible. Try and clear the patterns forming before your mind's eye.
3. Lie flat on your back. Bring your knees to your chest; then raise your legs and hips off the ground, supporting your lower back with your hands.
4. Straighten your legs and raise your body as shown in the picture.
5. Lower your legs gently behind your head and touch the ground with your toes; continue supporting your lower back with your hands. Return to sleeping position
   Do not try this without guidance from a trained instructor.

Optional Sequence

1. Lie on your back with your hands stretched behind your head and knees raised as in the picture.
   
   
   
   
2. Bring your knees to your chest; hold them tight with your arms and rock lightly from side to side.
   
   
   
   
3. Come back to centre and place your hands on your knees. Move your knees in circle (each knee in the opposite direction to the other). Change directions.
   
   
   
   
   
4. Return to position 2; rock backward and forward so that your buttocks and your shoulders blades touch the grounds alternately.
   
   
   
   
   
5. Lie flat on your back with your hands away from your body, palms facing and breathe deeply.