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Sit on your heels, knees together, rest hands on legs or knees, sit straight, recline back slowly putting weight on the elbows, lay flat on your back, put arms on mat above your head clasping an elbow in each hand if you want, knees stay on the mat. Go as far as you can go and if you can only go up to a certain point that’s OK. Just go as far as you can go comfortably.