Sit in easy pose, with neck lock.

Mudra:  Hold onto the knees with the hands.

Breath and Movement: Inhale completely with a yogic breath. Stretch the rib cage to the maximum capacity. Suspend the breath by lifting the chest and the diaphragm. Do not let any air leak in or out during the exercise. Lock the tongue onto the roof of the mouth.

Begin to flex the spine forward and backward as you hold onto the knees. Flex with a smooth, fairly rapid pace. When you can no longer hold the breath in comfortably sit up straight and exhale forcefully. Quickly inhale and continue the spinal flex.

Time: Continue for 11 minutes.

To end: Sit straight and inhale deeply. Relax.