Sit in the Z leg position
Place your right leg in front.
Lift your arms to the sides.
|Exhale and side bend to the left.|
|Inhale through center. Exhale and side bend right.|
There's more to this stretch, so
Repeat side bend to left and right...
|Side bend one more time to the left. Begin to circle your right arm behind your head.|
|Continue circling around to the side.|
|Continue circling your arm and torso around to the front, pulling your abs deeply to your spine. This action in the abs increases the stretch in your spine.|
|Come all the way to a side bend, and prepare to reverse the circle.|
|Reverse the arm circle by starting to the front, hollowing out your belly.|
|Your arms comes to your side and as it passes your waist, begin to open your chest to the sky.|
|Cirlce the arm behind you to stretch out your pecs/chest.|
|Continue the circle, by side bending to the left. Continue with circling the arm and torso all the way to the front. Roll up one vertebra at a time to come all the way up to sitting.|
Switch your legs bringing the left leg in front and reverse the stretch by side bending to the right first. You will be circling the left arm instead.