Sitting on the edge of your seat,
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bring both feet flat on the floor with 
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your ankles directly under your knees. 
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Keeping your back flat and heart
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lifted, raise your right knee and clasp
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it with both hands. Draw your knee in 
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toward your ribcage, flatten your back. 
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Don't forget to breathe.
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Hold for 3 to 5 breaths.
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Release and stretch the other side.