4th pose.
Virasana Forward.
Continue sitting on the heels. Keeping the feet together spread your knees outside your shoulder width so that your torso is accommodated between the legs. Exhale and go forward. Rest your forehead on the floor arms outstretched over your head and place the hands palms down onto the floor. Do not bend the arms at the elbows. Maintain the contact of the buttocks with the heels. Stay!!! Inhale and come up. Placing your palms on the floor jump into Uttanasana. |
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