Place the entire tongue flat against the roof of your mouth
Keep the tongue tip just behind the front teeth, not touching them
Keep your lips closed
Breathe through your nose
Keep your teeth lightly touching or slightly apart
Maintain a relaxed jaw
Keep the back third of the tongue pressed up as well
Swallow without letting the tongue drop
Hold the posture consistently throughout the day
Avoid pushing the tongue against the teeth
Practice the posture regularly until it feels natural