① Forehead Down

• · Lie face down, forehead resting on the mat
• · Arms long overhead, shoulders relaxed
• · Neck completely at rest to start

② Tuck the Chin

• · Nod gently — make a soft double chin
• · The back of the neck lengthens
• · Forehead still rests on the mat

③ Hover the Head (hold 10 sec)

• · Float the head a few centimetres — keep the tuck
• · Stay in one long line — do NOT look up
• · Eyes stay on the mat below you
• · Sharp pain or dizziness — lower and stop