o Stand upright with feet wide apart and toes facing forward.
o Breathe in and raise the arms up over the head.
o Breath out and bend forward from the hips. Slide down the hands until you reach a comfortable limit without pressing the belly.
o Raise the head, flatten the back and breath in.
o On the next out breath go down again and hold the posture for 20 seconds or longer if comfortable, breathe normally.
o Breathe in and lift out of the posture slowly, hold your legs for support while coming up. If this is difficult sit down and get up from there.
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.