This is a great pose for beginners and you'll feel instantly relaxed. "1. Bend your knees and set your feet on the floor. Bring your heels as close to the sitting bones as possible. Breathe out and pull your legs in the air, bending your knees. 2. Press your feet and arms into the floor, push your tailbone upward toward the ceiling, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Interlace your hands underneath your buttocks to help you stay on the tops of your shoulders. 3. Lift your buttocks until the thighs are about parallel to the floor. 4. Lift your chin slightly away from the collar bone. 5. Exhale rolling the spine slowly down onto the ground. Duration: Keep the pose for 30 seconds to 1 minute. Benefits: • Reduces anxiety, fatigue, backache, headache, and insomnia. • Stretches the chest, neck, and spine. • Calms the brain and helps alleviate stress. • Stimulates abdominal organs, lungs, and thyroid. • Improves digestion."