Benefits : Tightness and tiredness are relieved, especially in the lower back. The pelvic and abdominal organs are toned. Relieves the strain and stiffness caused by prolonged sitting.

Contra-Indications : Rectifies disorders of the hip joint. It should be stopped if the practice is painful.

Awareness : On the breath and relaxation and twist of the back

Breathing : Normal breathing

Duration : Practice 3 rounds, hold at least 10 seconds on each side. Extend to your comfort

Steps : Lie flat on the back with the legs and feet together. Stretch the arms out to the sides at shoulder level with the palms of the hands facing down. Bend the right leg and gently bring the right knee down to the floor on the left side of the body. Place the sole of the right foot beside the left kneecap and the left hand resting on top of the right knee.
Turn the head to the right, looking along the straight arm. The right arm and shoulder should remain in contact with the floor.
In the final position, the head should be turned in the opposite direction to the folded knee and the other leg should be completely straight.
Hold the position for as long as is comfortable starting with 10 seconds.
Return to the starting position, bringing the head and knee to the center. Stretch the right arm out to the side and straighten the right leg.
Repeat on the opposite side.
Practice this for 3 times

#back #basic #corporate