Stand with your feet at least 1 meter apart; in fact, as wide as possible.
Place your hands behind your back and hold your left wrist with your right hand. This is the starting position. Twist the hips to the right, keeping the feet in the same position. Slowly bend to the right side. To some extent you will have to bend forwards; however, try to bend as much as possible to the side, keeping your trunk and legs in one straight line.
Try to touch the right knee with your nose. If necessary, you can bend your right leg slightly at the knee.
This is the final position; hold for a second or so.
Return to the starting position.
Repeat exactly the same procedure on the left side of the body.
This is 1 round. Do a number of rounds. Breathing: inhale deeply in the starting position. Exhale slowly as you bend your body. Retain the breath in the final position and inhale while returning to the starting position.
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A complete guide on Eastern practices of breathing, mental, psychic and spiritual development. The book teaches that Yoga is divided into several branches, ranging from that which teaches the control of the body, to that which teaches the attainment of the highest spiritual development.