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Exercise 2

Lie on the floor using the hands to assist with the bend, arch the back so that the head tries to touch the seat and tighten to a 1-2-3-4-5 count. Try to get the head towards the seat.

Now bring the feet up and to a 1-2-3-4-5 count arch the back a little more with each count trying to get the feet to touch the head and later, the shoulders. After each five count have a 5 count to relax in a loose position 5 and then repeat the exercise for 15 repeats.

Bring one foot up and grasp it. To a 1-2-3-4-5 count arch the back a little more and pull the foot a little more across the shoulder. Take a 5 count to relax in the first position then repeat the exercise with the other foot. Do the exercise 15 times with each foot.

We are working towards being able to grasp the foot which you will then pull across the shoulder as above.
After the exercise do a frontbend exercise .

Variation

1. If you can reach back in a bend and grasp the legs at the knees pull into the bend to the 1-2-3-4-5 count.

2. If not, do as above in position 2 but tighten the bend by reaching back with the head to the 1-2-3-4-5 count. Try to get the head to the seat. If you are doing this position with ease change to position 1 as soon as you get supple enough. After each five count have a 5 count relax and repeat the exercise for 15 repeats.
After the exercise do a frontbend exercise .