1, Take a deep breath, hands on thigh., 2, Bend forward and submerge the face, 3, Raise the knees to the chest or extend the legs, 4, Hold with the arms for 3 seconds, 5, To recover, release the hold, 6, Elevate the back and head, 7, Allow the legs to extend to the bottom of the pool, 8, Let the arms float up a little, 9, Push the arms down and toward the hips while at the same time raising the head., 10, Extend the knees to a standing position

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