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Exercise 7

1. In this exercise you'll be doing a kneeling back bend.  Kneel with legs well apart. Grasp the legs in as tight and bend as much as you can.

2. Hands to the legs as in position 1aiming to finally get to the knees as in position 2.

3. To the 1-2-3-4-5 count pull the head in aiming to get the head between the thighs as in position 3. Adopt a relaxed position for a 5 count, then repeat the exercise 15 times.
After the exercise do frontbend exercise 4.

Variation to be done only when successfull with the above

4. Backbend on your knees with your thighs vertical

5. Now slide your hands forward through the legs. Repeat the exercise 25 times beginning from resting in position 1 to position 5 and try to stay in the position for as long as possible. At this level to achieve position 5 you might need assistance in the beginning.
Tip. If you have two persons assisting you in position 5 try this. Let helper 1sit on your hip and pull up your feet using your body as a lever til the feet are at the height of the hip. This will pull you down hard in a deep fold and stretch the front of your legs. At the same time helper 2 has her feet on your thighs while pulling your arms towards her slightly uppwards. This will make the fold even deeper. Also try to do the fold at different vertebrae to get as many of them as possible supple.
After the exercise do frontbend exercise 4.