13. Sit upright in your chair with your feet planted firmly on the ground. Press your sitting bones down into the chair and extend the side torso. Relax your shoulders. Place your
palms on your knees and spread the fingers wide. Take a deep breath in and on the exhale extend your tongue to your chin; focus your eyes to your nose. Inhale and bring the tongue back into the mouth. Exhale and stick the tongue out
again and this time focus the eyes up to your forehead. Repeat 3 times.
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