Dizlerinizi yere yasladıktan sonra başınızı yere koyun. Bu harekette birkaç saniye kalıp nefes alıp verin. Ellerinizi arkadan bağlayıp kaldırabildiğiniz kadar yukarı kaldırmaya çalışın. Avuç ayalarınızın birbirine bastırın ki omzunuzdaki gerilim artsın. derin nefes alın. 10 saniye bekledikten sonra yavaşça kalçanızı aşağı indirin. 5 ya da daha fazla tekrarlayın.
08 Kasım 2016 - 19:47 'de eklendi ve 4497 kez görüntülendi.
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