Sequence
1. Stand, with legs shoulder-width apart
2. Extend arms to the sides, pointing the index fingers.
3. Bend forward, touching the right big toe with the right index finger, then the left big toe with the right index finger, and back to the right big toe.
4. Return to centre.
5.Bend
6. Return to centre
7. With the right foot slightly forward, bend backwards, then forwards, head touching the knee.
8. Return to centre.
9. With the left foot slightly forward, bend backwards, then forwards. Turn to the left side and touch the head to the knee.
10. Return to centre.
11. With both feet aligned and facing forward, lean backwards and then forwards. Clasp the hands behind the back and stretch, raising arms upwards, then bending forward.
12. Return to centre.
1. Stand, with legs shoulder-width apart
2. Extend arms to the sides, pointing the index fingers.
3. Bend forward, touching the right big toe with the right index finger, then the left big toe with the right index finger, and back to the right big toe.
4. Return to centre.
5.
6. Return to centre
7. With the right foot slightly forward, bend backwards, then forwards, head touching the knee.
8. Return to centre.
9. With the left foot slightly forward, bend backwards, then forwards. Turn to the left side and touch the head to the knee.
10. Return to centre.
11. With both feet aligned and facing forward, lean backwards and then forwards. Clasp the hands behind the back and stretch, raising arms upwards, then bending forward.
12. Return to centre.
Improves the appetite and relieves constipation. Cures urinary disorders, alleviates backache and sciatica by transporting blood to the spinal nerves. Improves the memory, strengthens vertebral nerves and internal abdominal organs and helps to overcome fatigue.
Contra-indications: None.