Sit comfortably in your chair with
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your feet flat on the floor, hip width 
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apart, ankles directly below your knees. 
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Exhale as you lean forward from your 
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hips and relax your chest toward your 
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thighs, letting your arms release down 
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beside your legs. 
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Release down and rest, letting your 
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arms dangle beside you. Inhale as you 
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arch up, hands supporting you on the 
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floor or on your shins. 
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Exhale and release down again. 
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Inhale and arch up. 
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Repeat 3 to 5 times.