standing folds
Stand up straight. Raise the arms overhead, hugging the ears, and pressing the fingers back so that your palms face the sky. This is your inhale position. On exhale, bend forward slowly to touch the ground, applying mulbandh. Continue inhaling up and exhaling down at a slow pace for two minutes, then move rapidly when the timer goes off for one more minute.
Then, relax and lay down or sit and meditate for up to ten minutes.