Keep the right leg straight throughout this stage.

Breathe in deeply.

Then while breathing out, gently but firmly pull your head further towards the right foot by using the arms. Those people who cannot touch the right knee with their head should look directly at the right foot; while those who can touch the forehead to the right knee should merely pull their head towards the foot keeping their forehead or chin in contact with the leg. Don't strain.

Try to let the back muscles relax totally, letting the pull come only from the arms. The forward movement does not need to be great. At the end of the forward pull, remain in a stationary position and breathe in deeply. During the next exhalation try to pull the head a little further forwards and again maintain a static position while inhaling. Repeat 3 or 4 times.

In all cases, the arms have to be bent; in the case of able to attain this final pose in the future when they loosen up their spine.

Breathe slowly and deeply in the final pose.

Stay in the final pose for a minute or so.

Then breathe in, while raising the head and trunk to the starting position.

Repeat the same stages 1, 2 and 3 with the right leg bent and the left leg straight.

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