Bend forward till the arms touch the ground either on the side or in front of the feet. Bend the head towards the knee, as close as possible, without bending the legs, and without straining. While bending forward exhale.Expel maximum air by contracting the abdomen at the end.
Stretch the right leg backwards, as far back as you can. Simultaneously bend the left leg at the knee, but don't move the foot. The position of the arms remains the same. Arch your back bending the head back and look upwards.Inhale while you stretch the left leg.