Exhale bring your arms round your back to hold your respective big toe (right to right, left to left). If this is not possible bring your hands behind your back and hold onto the opposite elbow. The idea is to keep the chest open. This is Baddha Padmasana.
Inhale look up, open the chest, roll the shoulders back, lifting the sternum up and lengthening through the torso.
Exhale fold the body forwards working on getting your chin to the floor.
Close your eyes and hold the position breathing deeply
Inhale raise the body up, open the chest and shoulders
Exhale release the hands and un-cross the legs
Repeat on the other side
Stretches the whole back and spine and shoulders
Improves lung capacity
Helps with pain in the back, shoulders, and arms.
Increases leg and hip flexibility.
Helps correct posture problems resulting from abnormal spinal curvature.
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