Directions: Take the foot with both hands. Inhale as you extend the leg. Keep the spine straight and long. Keep sacrum aligned with the lower and mid back. Stay in this position for 3 to 5 breathing cycles. Exhale as you bring hands on waist and maintain the leg straight, toes pointed. Maintain this position for 3 to 5 breathing cycles. Exhale as you bring the foot down. Relax for one breathing cycle and repeat on the other side.

General Recommendations

1. Proceed with caution. You will achieve greater effect with a careful, steady, and persistent practice. Be intuitive.
2. Breathe deep and slow. Use available volume of your lungs to full capacity. Keep lower abdomen lightly engaged as you inhale and exhale. Avoid expending the abdominal wall bellow navel. As you breathe generate light hissing sound at the base of the throat. This method of breath is called victorious and helps to keep the mind focused.
3. Motions should be breath-guided. You begin to move as breath begins, and finish when it ends.
4. Complete yoga session with a few minutes of relaxation.