1. Standing with your legs hip width apart inhale deeply and raise the club above your head (fig 1). With each exhale try to draw the club further back. Hold each pose for at least 30 seconds.

	Exhale and slowly bend forward from the hips. Keep the back straight and look forward. Do not bend your knees, drop the crown of your head toward the floor and go down only as far as you can (fig 1.1). With each inhale lift up slightly and with each exhale drop your head further to the ground.
Fig. 1.1

3. Inhale and twist to the left (fig 1.2). With each exhale try and deepen the twist.
4. Repeat and twist to the right (fig 1.3),
5. Gently come back to center, inhale and roll up to a standing position.

Perform Twice