आखायफोरखौ नोंनि थिंजाय लाखिना थोंगोरै गसं, लासैयै आरो गोलावयै हां हगार, गोदोनाखौ फदब, नोंनि फाफ्लिफोरखौ सिगांथिं लां आरो उदैखौ फोनां।
Stand erect, arms at your sides, exhale slowly and deeply, bend your neck, bring your shoulders forward and contract the abdomen.