2.9 Narmesh - split middle and up stretch

From the split stance starting position bend (flex) from the hips while keeping your chin tucked into your chest, knees and elbows extended (straight). As you interlock your thumbs, palms facing you/down, reach back between your legs with your hands as far as you can stretch, without straining, until you feel the stretch in the lower back, and posterior compartment of the thigh and leg (pose one/middle).
For an even deeper stretch keep looking back between your legs and up to the sky.
As you release the stretch raise your torso all the way up, i.e. standing erect in the split stance, while you raise your arms over your head with palms facing in (each other) and elbows extended (pose two/up).
Your posture should resemble an X. Engage the core as you gently push your hips forward as you exhale and gently and slightly arch your spine backwards (extending) while you keep looking back and up toward the sky.

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2.9 Narmesh – split middle and up stretch