Stand with your feet shoulder width apart. Your heels should be slightly turned outwards to help relax the perineum and buttocks. From here on, let gravity do all the work.
Beginning with your head, SLOWLY let your head and neck begin to curl downwards. Continuing to let gravity do all the work, let your spine continue to curl downwards as you bend downwards.
If your fingertips can touch the ground without strain to your back, that’s great. If not, don’t fret, for your grounding doesn’t depend on how far down you bend.
When you finish bending, your head should hang loosely from your neck like an apple suspended on a string. Relax your shoulders and arms so that they hang loosely too.
Resting in this curled position, now bring all your sensing awareness to your bodily sensations. Especially sense your legs and feet. Feel your calves, ankles, feet, and soles of your feet.
After sensing yourself in this curled position for 30 seconds to a minute, SLOWLY start coming up uncurling your spine from the waist first. Your neck and head are the last to uncurl to an upright position. Then enjoy a deep breath or two, and feel the difference.