This movement helps maintain the flexibility of the back and is good for circulation. It also opens the Baihui point on the top of the head which helps prevent headaches. (This exercise is shown from the side for clarity.)
1. Adopt a 'bow stance' (see Pushing the wave).
2. Open your arms out to your sides, with your palms facing forwards, and transfer your weight on to your rear leg. Keep the front foot flat on the floor and look forwards. Breathe in.
3. ^ Shift your weight to your front leg and, while leaning forwards and downwards, close your arms and breathe out. Stop when you are fully forwards and your hands cross in front of your knee. Look at your hands.
4. Perform six times, then repeat for the other side.
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