Time: Begin with 3 rounds; gradually increase to as many as 12 according to your capacity. Do not overexert.

Benefits: a general tonic for entire body and personality, as it is a complete combination of bodily postures, breathing and prayerful attitude. Performed rapidly, it alerts you; done slowly, it quiets the restless body and mind.

#1: Stand erect, feet together. Place the palms together in front of the chest. 

#2: Raise the arms overhead, lock thumbs.  Keeping the arms alongside the ears, bend backward, looking at the hands.

#3: Keep the head between the arms and fold forward, knees straight. If possible place the palms on the floor on either side of the feet and bring the face to the knees.

#4: With palms beside the feet, stretch the left leg back, placing the left knee on the floor. Leave the right foot between the hands, right knee to the chest. Look up.

#5: Bring the right foot back to meet the left, raise the buttocks so the body forms a triangle. Stretch the heels toward the floor and look at the feet.

#6: Lower the knees, chest and chin to the floor, leaving the pelvis slightly raised. Palms are now beneath the shoulders.

#7: Lower the pelvis to the floor, stretch up the head, neck and chest. Keep the elbows slightly bent and in toward the body so the weight rests on the back.

#8: Pressing with the palms and feet, lift the buttocks high, back into the triangle as in #5. Press heels toward the floor and look at the feet.

#9: Swing the left foot forward between the hands, left knee touching the chest. The right leg is now stretched back, knee to the floor. Look up.

#10: Bring the right foot forward to meet the left, straighten the knees. Let the upper body hang down. If possible, place the hands beside the feet and bring the face to the knees.

#11: Lock thumbs and with arms alongside the ears, stretch up and bend back, looking at the hands.

#12: Place the palms together in front of the chest.