Spinal Stretch

Type I - With folded legs



Position : Dandasana

Practice :

• Fold the right leg and place the right heel on the left thigh.
• Raise the arms above the head, keeping them straight. 
• While exhaling, bend forward from the root of the waist region, try to hold the left toes with the hands or bend forward as much as possible. Try to touch the forehead to the left knee or bend as much as possible.
• Relax in the position as long as possible with normal breathing.
• While inhaling, come up with arms stretched up.
• Practice 10-15 times.
• Change the leg and repeat the same on the other side 10-15 times.

Note :

• Do not bend the knees, while bending forward.
• Gradually increase the speed to your maximum capacity

Type II - With legs apart

Position : Dandasana

Practice :

• Sit with the legs spread apart or as wide as possible.
• Raise the arms above the head, keeping them straight. 
• While exhaling, bend forward as much as possible from the waist.
• Catch the right foot with both hands and try to touch the right knee with the forehead.
• While inhaling, come up and raise the hands above the head region.
• Repeat 10-20 times

Note :

• During the practice do not bend the knees, try to keep the knees straight.
• Gradually increase the speed to your maximum capacity.