Begin by sitting on the floor with both legs stretched out in front of you. Bend the right knee and place the heel close to your perineum. Lift your buttocks up and sit on your right heel, making sure that your heel is placed between your genitals. As you inhale, raise your arms above your head. As you exhale, bend forward, hold onto your left foot with both hands and place your forehead on your knee. Repeat with the other side.
Half spinal twist on toes: Sit on the floor with both legs stretched out in front of you. Bend the right knee and place the heel close to your perineum. Lift your buttocks and sit on your right heel. Now bend your left leg and place the left foot on the right side of your right thigh. As you inhale, raise your right arm and as you exhale place your right shoulder over your left knee and hold onto your left foot with your right hand. Gently place the fingers of your left hand on the floor. Stay in this position and breathe 5-6 times.
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