1. Get on your knees, lean your hands on the floor in front of you. Palms shoulder-width apart, arms straight. The hips and arms are perpendicular to the floor, the back and head are on the same line. The position of the arms and legs is maintained throughout the exercise.
2. Without bending your arms, raise your head up while lowering your lower back. Bend the back more and stay in this position for 1-2 seconds.
3. After that, bend your back in the other direction, moving your head to the groin to form a hump. Also linger for 1-2 seconds.
4. Alternate arching of the back forward and backward, only 5 to 15 times. Keep your arms and legs perpendicular to the floor.
Liberates (freed) the back and neck’s muscles, tones the internal organs.
Text: from the book of Ar Eddar “The Beginning of Hatha Yoga”