1. Stand straight, feet shoulder-width apart. Raise straight arms above your head, palms forward.
2. With an exhale, bend forward, bending at the lower back. Bending over, try to bring straight arms as far as possible between the legs beyond the back line a few millimeters from the floor.
3. Do not linger in this position, with a breath, straighten up and bend a little more back. Make sure that the head remains between the arms during movements, and in the extreme positions, move the head down and up, respectively.
4. Repeat without stopping 10 to 50 times.
Exercise increases the flexibility of the spine at different levels and in different directions, increases the strength of the muscles of the abdomen and back. Develop the vestibular apparatus, tone the internal organs.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”