The gaze moves forward over the front middle finger, continue to breathe steadily -- about five breaths. And when you're ready to switch sides, use a breath in to straighten the legs, switch the feet and a breath out to sit down on the other side.
And the fronts of the shoulders move down the back, the gaze turns and the breath deepens. Take another five breaths here, feeling the feet, feeling the spine elongate.
When you're ready to come out, breathe in to straighten the legs. Breathe out to step the feet together and draw the palms together in front of the chest.
And those are our beginner's moves.
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