Caution:
Those with backache or severe arthritis of the knee joints should not do these. Those suffering from anal fistula should avoid Exercise 3.
Exercise 1
• Sit with your legs stretched out and your back straight
• Bend one leg, place your ankle on the opposite thigh, close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to groin
• Take both hands behind your back and use one hand to hold the other wrist
• Close your eyes, relax your body and inhale
• Exhale as you bend forward, resting your forehead on the floor
• Hold the position for 10-30 seconds, breathing normally
• Inhale as you raise your body back to starting position.
Exercise 2
• Sit back on your heels with knees placed together, toes overlapping and your back straight
• Inhale, slowly raising both your arms above your head
• Exhale and slowly bend forward with your arms straight and in line with your ears. Rest your forehead on the floor and place your palms together
• Hold the position for 30 seconds. Relax your body and breathe normally
• Inhale, raising your arms and upper body and slide your arms back to the starting position.
Exercise 3
• Repeat steps one and two of Exercise 1
• Close your eyes and relax your body
• Inhale slowly and simultaneously contract the anal muscles as tightly as possible, but without straining them
• Hold the position for a few seconds
• Exhale a bit and simultaneously release the muscles slowly
• Repeat two to three times.
