Stage final pose

This stage is to be done by those people who have a supple back; that is, people who can place, or nearly place, their head on the knees. The aim is to gradually elongate the back muscles and stretch the whole spine by gently pulling the head further towards the feet. Gaze at your feet.

Make sure that you have a firm grip of the toes or feet.

Relax your whole back.

Exhale and gently pull your chin towards the feet.

Keep your legs straight.

Remember, the stretch of the back should be applied by the arms, while the back remains passive.

If you are holding your big toes, then bend your arms downwards and try to touch the floor with the elbows.

If you are holding your heels, then bend your arms sideways.

Don't try to pull your head too far forwards. At the end ofexhalation hold the new position. Slowly breathe in.

Then while exhaling, again gently pull your head a little nearer to the feet. Hold the position and breathe in again. Repeat this procedure three or four times, until your head will no longer move forwards.

Then relax your arms and the rest of your body, but maintain the grip of your hands on the feet or toes.

Rest your forehead or face on your legs. In this position, the abdomen and chest should press against the thighs and the legs should be straight.

Close your eyes. This is the final pose.

Breathe slowly and deeply. Stay in the final pose for a comfortable length oftime. Then breathe in while slowly returning to the starting position.

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