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Step 1
Sit up straight on the floor facing each other. The knees are bent and the soles of the feet are together. If it is difficult for you to sit up straight, you can sit on a small pillow to raise your hips up slightly higher then your knees.
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Step 2
The first person should remain with the soles of the feet together. The second person should slide closer and put her feet on the outside of the first person's feet. The second person's feet should be on the floor and pressing person one's feet together gently.
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Step 3
Grasp each other's wrists. Sit up straight and on the exhale first person should lean forward from the hips into a forward bend.
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Step 4
The second person, without pulling, should start to lean back. It is important to not pull the person into a stretch, You are simply using your body weight to lean back and give the person an extra stretch. Continue to slowly lean back until person one says the stretch is enough.
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Step 5
Hold for five to ten deep breaths. Try to coordinate your breathing. Focus on keeping the shoulders down and relaxed and make sure person one is maintaining a straight spine and not rounding the back. Think about lengthening out forward from the hips versus just rounding down.
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Step 6
Come back up slowly and have person two lean forward.
