For Adults

1 Feet: Place your feet flat on the floor at the width of your hips.
As if rooted to the ground!

2 Back: Sit up straight without over-stooping or arching your lower back.
As if you had the tail of a kangaroo and were sitting on it!

3 Head: Your head rests naturally and relaxed on the top of your spine.
As if you were suspended by a puppet wire!

4 Lips: Round your lips and extend forward without pulling on your neck.
As if you wanted to touch the microphone with your lips.

5 Stomach: Breathe calmly using your diaphragm, letting your stomach go in and out gently.

Like the back-and-forth motion of waves in the sea!