Back Stretch (Alternate legs) and Back stretch (Both legs)

Position :

• Assume the third position of Suryanamaskar i.e., both the hands are placed on the floor with the right foot in between them. Left leg is stretched backwards. Spine is lowered, buttocks pushed and look up at the ceiling.

Practice :

• Inhale. While exhaling jump up just with the support of the palms and alternate the position of the legs i.e., stretch the right leg backward and bring the left foot between the hands.
• Inhale. While exhaling repeat the same process and alternate the position of the legs again.
• Repeat this cycle 10 rounds.

Back Stretch (both legs) :

Position :

• Assume the seventh position of Suryanamaskar i.e., stretch both the legs backward and rest the body on the hands and toes only, with the spine lowered in a concave arch. Look up at the ceiling.

Practice :

• Inhale and while exhaling jump up just with the firm support of the palms and bring both the feet as close to the hands as possible (if possible between the palms) keeping them firmly on the floor.
• Inhale and while exhaling again jump up and take the legs backwards to the starting position.
• Repeat the movements 5 to 10 times and relax for a while.

Note : ( For both stages )

• Keep the hands firmly on the floor so that you don't loose the balance an are able to jump up properly.
• Start the movements slowly and gradually increase the speed.
• After the jump, concave the spine properly looking up to the ceiling as far as possible to have proper back stretch.