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: Begin in a downward-facing dog pose.
: Slowly lift one leg up towards the ceiling, keeping your hips level and your toes pointed.
: Bend your lifted leg and try to touch your toes to the back of your head.
: Once you have a firm grip with your toes, slowly begin to twist your torso towards the lifted leg.
: Keep your hands and feet firmly planted on the ground as you hold the pose for a few breaths. Release the pose and repeat on the other side.

Masculino