Benefits : Strengthens the lower back muscles, removes wind and constipation, useful in the treatment of impotence, sterility and menstrual problems

Contra-Indications : Not for people suffering from high BP, or serious back conditions like sciatica or slipped disc.

Awareness : On the breath, pressure on the abdomen and the movement

Breathing : Normal breathing, try to retain when holding the posture

Duration : 3 times with each leg

Steps : Lie flat on the back with legs together and straight, palms flat on the floor.
Bend the right knee and bring the thigh to the chest. Interlock the fingers and clasp the hands on the shin just below the right knee. Keep the left
leg straight and on the ground.
Raise the head and shoulders off the ground and try to touch the right
knee with the nose. Hold this position for 5 seconds. Slowly release the head, shoulder and leg.
Repeat 3 times with the right leg and then 3 times with the left leg

Variation : Bend both knees and bring the thighs to the chest. Raise the head and shoulders and try to place the nose in the space between the two knees. Hold the position and slowly lower the head, shoulders and legs

#back #basic #constipation #menstruation