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1.) This exercises lengthens / widens the frontline and increases the flexibility of the spine.
2.) Since you want the maximum possible intake of oxygen you will inhale when the body is expanded in the front line. That is: inhale as you bend back. Exhale in the rest position. As usual, modify this as your body requires.
3.) Inhale, lift the head up, tilt it back, and gently bend backwards.
4.) Feeling the motion start in the thighs, move up through the stomach, the shoulders, the head, bring the body back to the vertical position and exhale. Release the head forward again, chin to chest.
Repeat 6 - 21 times.