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Hold your breath. Swing your left leg in with knee touching the floor. Let your head be stretched comfortably. You will feel a gentle stretch in your body spreading along the spine and hamstring (1).

Swing your right leg in with your hands beside your feet and knees bent slightly or straight depending upon on your level of flexibility. Go with most comfortable style that fits your level of fitness. Breathe out at this stage (2).

Now once again, start raising your arms over your head, stretching body upward while breathing in. With feet firmly grounded, use the pelvic area as a pivot to stretch your arms and whole body. Feel the gentle stretch running through the whole body starting from lower legs to the upper body (3).

Bring your arms down while breathing out. Fold your hands in front of your chest (starting position, 4).

After completion of the complete posture, lie down in the corpse position for two minutes. Breathe deeply through nose and savor the relaxation you have got into while practicing this posture(5).

Benefits

• It effectively massages internal organs of pelvis, chest and abdomen.

• Improves circulation of blood and energy.

• Maintains spinal flexibility.

• Increases flexibility and limberness of the body.

• Facilitates mind-body unison.