Tiger Stretch Breathing

Position : Dandasana

• Sit in Vajrasana. Keep one arm length distance between the knees.
• Lean forward and rest the palms at one arm distance from the knees. 
• Keep distance between the legs same as between the knees.
• Arms and thighs should be perpendicular to the ground.
• Back is parallel to the ground.
• While inhaling, raise the head and look up.
• While exhaling, lower the head downward and stretch the spine upwards.
• Bring the chin closer to the chest.
• Keep the arms and thighs straight and firm throughout the practice.
• Practice 5 to 10 rounds.

Benefits :

• Gives flexibility to neck muscles, shoulders and spine.
• Stretches the abdominal muscles and improves digestion.

Contra-indications :

• People with severe back problems, injury in hips and knees should avoid this posture.