o Start by sitting in Vajrasana, with the sole of the feet under the buttocks with the knees in front close together.
o Sit up on your knee and bend forward placing your hands on the floor, standing on four legs, with the knees at a hip distance apart and hands shoulder width apart, gazing forward.
o On the inhalation raise your head and neck, keeping an open shoulder, stretch the back downwards, creating an arch.
o On the next exhalation bend the back upwards, while bringing the head down between your hands.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.