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To start this pose, stand tall and breathe normally. Now spread your legs slightly

apart and place your hands on your hips. Take a deep breath and as you exhale,

support your back with your hands and arch your back. Try forming as sharp a curve as you can with your back. Maintain the position for at least five seconds before you can go on to the next step.

Now, push your hips out-ward, and bend forward, facing the floor. As you exhale,

bend forward and keep your torso parallel to the floor while you lengthen your back.

Keep your buttocks tight while keeping both legs straight at the same time. Stay in this position for a minimum of five seconds before you return to the original pose. Feel the stretch in your hamstrings while in this pose. Maintain the rhythm of respiration when you perform this exercise, by inhaling and exhaling at the uniformed pace.

Benefits: This pose helps the spine immediately. It makes the spine supple and


Mantri Pragada Markandeyulu

Hyderabad, India

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