Those people who can easily grasp their feet or toes and who touch, or nearly touch, their forehead to their knees should proceed directly to stage 4. Breathe in deeply.
As you breathe out, try to gently pull your back a little further forwards; you should only use your arms to do this, allowing the back muscles to remain passive. Don't use excessive force or try to bend too far forwards; even a few centimetres forward movement of your head is more than adequate. Make sure you firmly maintain your grip on the legs, feet or toes.
Keep your legs perfectly straight - this is important.
Hold this slightly accentuated forward bend. Breathe in.
Breathe out and again try to gently but firmly pull your back and head a little further forwards in the direction of your knees and feet. Don't strain.
Breathe in while holding this position. Repeat the same procedure once more. Then beginners should breathe in while slowly raising their back to the starting position. After a short rest repeat the whole procedure again.
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