1. Get down on your knees and then sit on your heels (see Vajarasana).
2. Without rising from your heels, bend down and lie down on your hips with your chest, stretch your arms forward and put your palms on the floor. The distance between the palms is about 20 cm. The palms should remain in this place until the end of the exercise.
3. Raise your head up so that you feel some tension in the spine.
4. In one smooth, but quick movement, push the body forward without bending your arms, and bend harder in the lower back. The pose is similar to Urdhwa Mugha Shwanasana, only this time the lower legs remain on the floor.
5. Reverse and move to position 3, still pulling your head up. This is one cycle.
6. Do 10 to 40 cycles without stopping. Strive to constantly feel the deflection of the spine.
A very good exercise for stoop that mainly affects the cervical and thoracic spine.
Text: from the book of Ar Eddar “The Beginning of Hatha Yoga”