Benefits : Tones the nerves and organs of the pelvis and abdomen, regulates the menstrual cycle, good for postnatal recovery

Contra-Indications : Pregnant women can practice only during the first 3 months of pregnancy

Awareness : On the breath, movement and lower back, hips and pelvic area

Breathing : Inhale while leaning back. Exhale while moving forward.

Duration : Practice 5-10 rounds clockwise and anti-clockwise each

Steps : Sit with the legs stretched out in front of the body. Separate the legs as wide as possible, keeping them straight. Interlock the fingers of both hands and hold the arms out straight in front of the chest. Do not bend the elbows.
Bend forward as far as possible. Move to the right side as far as possible and try to touch the hands to the right toes. Make large, circular movement in the clockwise direction. Lean back as far as possible on the backward swing. Try to move the body from the waist.
On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the center position.
One rotation is one round.
Practice 5 to 10 rounds clockwise and then the same number of rounds anti-clockwise.

#menstruation #postnatal #pregnancy #abdomen