Contra-indications: Diarrhea, headache. High blood pressure - gaze downward in the final pose. Sciatica - do it with a front knee bent.

How to perform: Step feet wide apart - legs' length and the space between the feet should be equal. Turn the right foot 90 degrees to the right and the left foot slightly to the right. Inhale and raise the arms sideways parallel to the floor. Exhale and bend from the hips to the right, and rest the right hand on the shin without distorting the sides of the torso. Stretch the left arm up in line with the right arm, and look up at the left thumb. Keep hips facing squarely forward, rather than twisted.
Remain in the position for 6 - 12 breaths, breathing deeply and evenly. Take a final inhalation and as you exhale, look down to release the neck. On inhalation, move the torso back to vertical position, on exhalation, release the arms down and parallel the feet. Take a relaxing breath here, then reverse the feet and repeat for the same length of time to the left.

Do not lean forward - turn the trunk back as if pressing it against a wall. Don't collapse the head off the neck - keep the head as an extension of the spine.

Do keep the right knee aligned with the toes, and firmed by pulling up the kneecap. Stretch the arms, expanding the chest and lengthen both sides of the torso evenly.

What if... my neck is strained by looking up? Look straight ahead or even downward to release the neck.

Benefits: Aligns legs, hips, shoulders and arms. Relieves lower backache, neck sprain and reduces stiffness in the hips. Stimulates the abdominal organs, improves the peristalsis, alleviates constipation. Strengthens the pelvic area and tones the reproductive organs.  Stimulates the nervous system, reduces mental stress and anxiety. Balances and energizes the entire being physically and mentally.

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