From the relaxation position lift the arms so that they go straight out to your sides with the palms facing upward (so that you form a cross). Now without turning your hips or bending your knees, exhale bringing the right hand toward the left foot. It is not important to touch the foot but only to come as close as you can without forcing. Hold that position without breathing and then inhale coming back to the center.

Do three times to each side, breathing ratio 1 : 2 : 1 (see Upward Stretch).

Benefits: Twists the spine bringing more flexibility to the sacral and lumbar vertebrae. Stimulating to the kidneys. Good preparatory exercise.

Contraindications: Serious lower back problems, High blood pressure, detached retina