4. Exhale and, while keeping your arms in the same position, bend your whole upper body forward and down to a 90 degree angle – hold for a moment and study the distribution of warmth within the body

Intermediate Level

5. Inhale and bring both arms from the side backward toward your lower back. Keep your fingers slightly apart from one another and rest the back of your hands on your lower back while all the fingers lock between one another, expand the chest completely
6. Pause for a moment and exhale
7. Continue inhaling deep and, while pushing slightly on your lower back with the back side of your hands, bring up the upper body to a standing position
Advanced Level

8. Slightly bend your knees and without any pause bend backward as much as you can without putting strain on your back or your knees
9. Exhale and bend your upper body forward again in a 90 degree keeping the hands positioned on the lower back – at the moment that you are in a 90 degree position, and while still exhaling, bring both arms from the sides while parallel to the floor and all the way up towards your head as before. This position require prolonged exhalation
10. Inhale and come on back up with your upper body to the original standing position, while the hands are parallel and stretched out above your head
11. Exhale and bring both arms slowly down from the side to a resting position on the sides of the body
Note: If you suffer from any type of back injury, please be careful when bending backward. Do not push yourself. Only bend as much as your body allows you. Do not bend back more than you feel comfortable with.

Benefits:
Increases flexibility of the lower back, Increases suppleness of the joints, Increases breathing control and advancement, and improves coordination, focus and balance