This asana gives a wonderful stretch to the chest, thereby loosening up the associated muscles and nerves.

It also helps to tone up the nerves and muscles of the spine in the region of the neck, helping to increase the circulation in this area. It loosens up the shoulder joints and is a good asana for removing stiffness in the upper back and neck.

head and try to touch your left knee. Then swing back again to the right knee. Repeat this swinging movement 3 times in each direction.

Then return to the standing position and face forward.

This is 1 round.

Repeat another round, but this time first of all bending to the left.

Try not to bend your legs throughout the whole practice. Even if you are unable to touch your head to your knees, you can still do the practice, bending only as far forwards as your body flexibility will allow.

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