The Spine Twist!
Inhale and sit perfectly upright in a right angle position. Chest out abs drawn in head up and arms shoulder wide palms down stretched back until the shoulder blades are together.
Toes pointed up and backward with legs close together.
Exhale while twisting body and turning head as far as possible.
then with two further supreme efforts strive, to better your original effort.
Inhale returning to centre
Exhale while twisting in the opposite direction and again two further times.