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 .