Instructions: Bend down at waist, placing
palms of hands with fingers spread over knees. Back is parallel to ground, such that if a
glass of water were on the back, it would not spill. Eyes looking down, directly ahead.
Beneficial Effects: Fully stretches the muscles of the lower back, thighs,
legs and calves. Blood pumped down into upper torso. Tones muscles of stomach, abdomen and
kidneys. Over time, this posture improves the personality, generating sweet kindness and
inner harmony.
