Sitting vertically on bent legs in «Virasana» (Photo 100), keep the toes together and the knees drawn to the sides, so as to form a triangle with the thighs. Inhaling, grip the ankle of the same leg with the first hand, and use the other hand to brace the other side of the head from above. Exhaling, incline the body towards the opposite side to the dropped hand, eliminating free motion of the shoulder, then, with the upper hand, stretch the first side of the neck, inclining the head to the opposite side (Photo 101). Inhaling, return to the initial position (Photo 100) exhaling, incline the body and the head to the opposite side(Photo 102). Thereafter, with an exhalation, return to the initial position sitting vertically (Photo 100), etc.