Custom :

"Lay down on your stomach and have your face faced down on the hard surface floor (no carpeting or rugs). Slowly lower your face on the floor with your nose pointing downward. Then mash your nose on the floor, pig nose style, and hold it there. If you need to rest your nose, slowly go up a few inches off the floor. When you’re rested, go back down on the floor. "

Custom :

"Lay down on your stomach and have your face faced down on the hard surface floor (no carpeting or rugs). Slowly lower your face on the floor with your nose pointing downward. Then mash your nose on the floor, pig nose style, and hold it there. If you need to rest your nose, slowly go up a few inches off the floor. When you’re rested, go back down on the floor. "