Spinal Stretch (with folded legs)

Position : Dandasana

Practice :

• Fold the left leg and place the heel on the right thigh, stretch up your hands above the head.
• While exhaling bend forward, hold your right toes with the hands and try to touch the forehead to the right knee if possible.
• While inhaling come up with hands stretched up.
• Repeat the practice for 10 rounds.
• Repeat the same practice on the other side for 10 rounds.

Note : 

• While bending forward do not bend the knee.
• Gradually increase the speed.