Sitting on the heels Japanese style, clasp the hands together in venus lock and raise the arms above the head. Press the forearms against the ears and make the arms perfectly straight.
Apply neck lock, dropping the shoulders back, lifting the chest, and slightly tucking the chin in. Feel the shoulder blades open and keep the spin elongated.
Squeeze the navel in as you say “Sat” forecefully pushing the air out. Release the navel as you recite “Naam”