fɹʌm ɐ nˈiːlɪŋ pəzˈɪʃən, bɹˈɪŋ ðə fˈɔːɹhɛd tə ðə flˈoːɹ ænd ɹᵻlˈæks ðɪ ˈɑːɹmz ɐlˈɔŋsaɪd ðə bˈɑːdi, pˈɑːmz ˈʌpwɚdz.
From a kneeling position, bring the forehead to the floor and relax the arms alongside the body, palms upwards.