Sit with your legs stretched out on the floor. Bend your right knee to
press the muladhara cakra with your right heel. Touch the left knee with
your forehead, exhaling as you bend your waist slowly. Interlocking all
the fingers, press the left sole with the hands. Hold this position for
eight seconds. Breathe in as you return to your original position. Repeat
the process, this time with your right leg stretched out, and your left
heel pressing the muladhara cakra.