Concrete and Clay

As with all sports, consult your doctor before you attempt this.

1. Sit on the floor with your legs extended straight out in front of you, feet together and back of the knees touching the floor.

2. Extend your arms straight out in front of you so your hands are at eye level.

3. Very slowly stretch as far forward as you can and aim your hands for the farther most part of your legs.

4. Grasp the fathermost part of your legs that you can hold without strain, this may be knee, calf, ankle, foot or toe.

5. Gently in slow motion, bend your elbows outward and pull yourself forward and downward until you reach the point beyond which you can no longer stretch comfortably. Stop wherever this movement becomes difficult, for there is never to be any strain in the practice of Yoga. Hold your extreme position absolutely motionless for 10 seconds. Do not fidget, fight or strain.

6. When the count is completed, very slowly raise you trunk to the upright position. Rest easily for several moments, and repeat.