According to the first school of thought:
- Stand erect with feet close together, knees together.
- Hands along the thighs with fingers stretched out.
- The legs, trunk and the head aligned in a straight line.
I. Starting position (Sthiti): Tadasana.
- Now, separate the legs by two to three feet, bend forward slightly from the waist and place the palms on the thighs with the arms straight. Be comfortable in this position.
- Breathe out completely by contracting the belly (abdominal muscles) vigorously.
- Simultaneously press the hands against the thighs, tighten the arms, shoulders and neck muscles, and also lift the ribs.
- Due to this, the diaphragm automatically rises up, producing a concave depression of the belly (abdomen). The belly (abdominal) wall, as if, approaching towards the spine.
- Hold this position as long as comfortable.
- Then slowly release the abdominal muscles and while breathing in return to the upright position.
- Relax and repeat a few rounds.