Sit with legs straight out in front. Fold left leg in so that the heel presses the groin and the knee remains out at the side. Inhale slowly and grab the right big toe with both hands. Exhale and pull the body forward, touching forehead to right knee. Hold the breath out in pose; then inhale slowly, returning to sitting position. Switch legs and repeat. Benefits: Increases gastric fire, tones the kindness, and strengthens the spine.

Sit on floor, stretching legs straight forward. Inhale slowly and grab big toes with hands. Exhale and bend forward to knees. (If possible clasp hands around the feet or lay hands beside feet.) Hold breath out in pose, then inhale slowly and return to sitting position. Note: The Back Stretching Pose is complementary to the Cobra Pose. Benefits: Increases gastric fire and intestinal peristalsis, thus alleviating digestive disorders; massages the spinal column; strengthens the nervous system; stimulates the endocrine glands; tones the kidneys; and reduces abdominal fat. Helpful in early stages of enlarged spleen and liver, and diabetes.

Sit with legs stretched forward. Cross right foot over left foot; grab right big toe with hand and left big toe with right hand. Inhale slowly and pull right foot up to left ear. Hold breath in pose; then exhale slowly and return and return to sitting position. Reverse legs and repeat. Benefits: Improves circulation and flexibility; strengthens shoulders, hips, wrists, and feet; promotes agility; and is particularly good for children.

Continue (Sitting Series II)