Starting with your legs apart, back as straight as you can, feet slightly flexed. Interlock your fingers and stretch your arms and come forwards as much as you can. Reach for the toes of the left foot and start to roll around moving from your hip joint at your pelvis like you are drawing an imaginary circle. then all the way to the right. Then finishing the circle by going all the way back and left and around again like churning the mill. Inhale while the bending forward and exhale while back. If that is difficult to coordinate, breathe normally. Stretch your body as much as you can and keep your back as flat as you can. Try not to move legs much. A little movement of the thighs in the beginning is alright. You will feel the stretch in the arms, abdomen, groin and legs Initially start with 5 rounds without stressing your body and Repeat the same in anticlockwise direction. Once the body is accustomed to the pose, you can increase it 10 to 12 rounds in each direction.
- Do not overexert yourself while practicing this Pose.
- Do not push yourself beyond the limits.
- Go only as far as your body allows.
- Remember it's about easing in to the pose rather than fighting with it.
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