Benefits : Tones all the organs and removes lethargy, eliminates nervous tension, brings deep relaxation, stimulates the muscular, digestive, circulatory, nervous and hormonal systems

Contra-Indications : Pregnant women can practice only during the 2nd trimester

Awareness : On the breath and tensing of the body (especially the abdominal muscles)

Breathing : Inhale before raising the body. Retain the breath while raising, tensing and lowering the body.
Exhale in the supine position. When holding for longer duration, can take short breaths and retain longer

Duration : Practice 3 to 5 rounds initially, hold at least 5 seconds. Holding for a minute tones the abdomen muscles and improves the core.

Steps : Lie flat on the back. Breathe in deeply. Hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground. The shoulders and feet should be no more than 15 cm off the floor. The arms should be held at the same level and in line with the toes. The hands should be open with the palms down. Balance the body on the buttocks and keep the spine straight.
Look towards the toes. Hold for at least 5 counts and increase gradually with practice. Breathe out and return to the supine position.
Relax the whole body.
Practice 3 to 5 rounds to begin with.

#aabdomen #nervous