Standing:

• Clasp hands and face palms away from the body
• Push hands as far away from the body as possible while you slouch, rounding mid and upper back
• Tuck head

Seated:

• Place hands together, elbows straightened
• With legs slightly apart, place arms between legs with elbows near thighs and push arms together gently with legs
• Drop your head, continue to extend arms downward while rounding mid and upper back, moving shoulder blades away from each other