| 1. |
Keep your feet in the same position as the previous exercise. |
| 2. |
Place your hands partly on the lower back and the buttocks to support the lower back. |
| 3. |
Gently push your pelvis slightly forward so that there is a gentle bow in your back. You should feel a stretch at the front of your thigh. This exercise is not about arching the back but about pushing the pelvis forward so that the back naturally arches. This should be a gentle stretch according to your body's ability. |
| 4. |
Gently twist at the hips (keeping the bowed position) looking behind you in one direction. Take three deep breaths. |
| 5. |
Turn again from the hips in the opposite direction looking behind you (keeping the bowed position). Take three deep breaths. Keep the jaw loose and breathe through an open mouth. |
| 6. |
Return to the forward position (keeping the bowed position) and take three more deep breaths. To finish, release the bow and come to a normal standing position. |
