Benefits : Excellent stretch to the abdominal muscles and organs, improves digestion, eliminates constipation. Relieves the strain and stiffness caused by prolonged sitting.

Contra-Indications : Stop if practice is painful

Awareness : On the breath and the twisting stretch on the para spinal and abdominal muscles

Breathing : Normal breathing

Duration : Practice 5 rounds, hold 10 seconds on each side

Steps : Lie flat on the back with legs together and straight.
Bend the knees and place the soles of both feet flat on the ground, directly in front of the buttocks.
Keep the knees and feet together throughout the practice. Interlock the fingers of both hands and place the palms under the back of the head.
Slowly lower the legs to the right, trying to bring the knees down to the floor. The feet should remain in contact with each other, although the left foot will move slightly off the floor.
At the same time, gently turn the head and neck in the opposite direction to the legs.
Stay in this posture for 10 seconds to fully feel the stretch
Raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout. Repeat on the left side to complete one round.
Practice 5 complete rounds

#back #basic #constipation #digestion #corporate