Nadi vibhajan or cat stretch, correct way of doing. Please read instructions in description.

This is instructional video for doing Nadi vibhajan or cat strech. Please watch full video once before following along. Their are some VOICE OVER ISSUES in audio so read the instructions. Keep your eyes closed during whole time. Do not bend elbows in any step. Hold each position for some time and breath normally during hold. Step-1: Table position - hands and legs perpendicular to ground. Shoulder width distance between hands and slight distance between knees but big toes are touching. Step 2: While breathing out, hunch your spine, take your head in towards chest as far as possible. Step 3: While breathing in, arch your spine, take your head back as far as possible. Step 4: While breathing out, hunch your spine, head down and try to touch right knee to forehead. Step 5: While breathing in, arch your spine, take your head back as far as possible. Right leg up as far as possible. Do not bend your knees. You should feel it only on right side of your back. Step 6: While breathing out right leg in original position, hunch your spine, head down and try to touch left knee to forehead. Step 7: While breathing in, arch your spine, take your head back as far as possible. Left leg up as far as possible. Do not bend your knees. You should feel it only on left side of your back. Step 8: While breathing out, left leg to original position, hunch your spine, take your head in towards chest as far as possible. Step 9: While breathing in, arch your spine, take your head back as far as possible. Step 10: While breathing out return to table position like step 1. This is one cycle, we should do three cycles.