Lie on the floor facing downwards. The balls of your feet should be in contact with the ground; the feet can be together or slightly separated.
Place your hands so that they are below and beside both shoulder blades, (that is, so that the hands are about half a metre apart).
Straighten your arms, and raise your shoulders and head off the ground.
.As you raise your body, simultaneously twist your back slightly to the right. Turn your head and gaze over the right shoulder at your left heel. Your back should remain totally relaxed. In the final position, your arms should be straight.
Don't strain, but try to twist your head and back as much as you can in the final position, keeping your navel as close as possible to the ground.
Stay in the final position for a second or so. Then face forwards again. Bend your arms and lower your body. Repeat exactly the same procedure, but twisting the body and head to the left side, and looking at your right heel over your left shoulder.
Having completed this, return to the starting position.
This is one round.
Practise more rounds according to your capacity and available time.
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