Benefits 

• It revitalizes the nervous system and promotes proper blood circulation in pituitary gland which release Growth hormone responsible for height. It stretches the back & lower body muscles with spine as well. 

How to do 

• Stand straight with feet together and arms alongside the body. 
• Breathing in, extend your arms over your head. 
• Breathing out, bend little forward towards the feet and rest your hands on your feet. 
• Keep the legs and spine erect; hands rest either on the floor, beside the feet or on the legs. 
• Stay in this pose for 30 second. 
• Stretch your arms forward and up, slowly come up to the standing position. 
• Bring the arms to the sides. 

Tips 

• Remember that proper form is more important that a deep stretch 
• Keep your hips pushing into the ground. 
• Don’t force your back to bend beyond your comfort. Please avoid over-bending. 
• If you feel any pressure in your low back during a back bend, decrease the bend in your back right away. 

Warnings 

• It’s best to avoid this if you have certain health conditions like spinal problems, hypertension, ulcers or a hernia, cardiac problems or injuries. Please consult your doctor or personal trainer.