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Exercise 6

Start from the chest position with feet in against the shoulders.

Using one hand put the same foot behind the arm linking the arm to hold the foot. At this stage the foot will still be flat on the floor. Do the same with the other foot.  You will be as in the picture above.

Using the arms in a rearwards movement continue to move the feet towards the rear until the foot is in the armpit.The heels will come off the floor during this and you will only have the toe end of the feet captured.. You can do also do this in the chair now when doing backbend exercise 5.
After the exercise do frontbend exercise 4.

Variation to be done when more advanced and successfull with all backbend exercises

1. Stretch out in a backbend on the chest.

2. Pull your feet in to the shoulders with your hands...

3. ...and slide the feet to the rear.

4. Now grasp the knees and pull in hard. Getting the hands to the knees allows you to pull the knees in lots and the head through the legs. Relax in position 1 and repeat 30 times.
After the exercise do frontbend exercise 4.