1. Sit on the floor, pull your legs towards you and press your knees to your chest with your palms.
2. Holding your hands on your knees, due to the tension of your arms and back, take your shoulders back, put your chest forward, pull the head a little back. It is necessary to strive to bend the spine as much as possible in the area of the shoulder blades.
3. Hold the greatest tension for 2 to 8 seconds, and then relax muscles.
4. Repeat 5 to 20 times.
This exercise helps with stoop, revitalizes the spine, tones the internal organs, strengthens the arms and the back.
Text: from the book of Ar Eddar “The Beginning of Hatha Yoga”