CAUTION: Those with heart disease or high blood pressure and pregnant women should avoid Exercise 1. People with severe lower back conditions and stiff knee-joints should do Exercise 2 - 4 with care which will stabilise the breath.
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 the groin. Place your hands on your knees
• Exhale completely, pull up the genital space and close the anal space. Keep abdominal muscles tight
• Relax the lock and inhale
• Repeat thrice.
EXERCISE 2
• Sit with your legs stretched out, and your back straight
• Place your palms slightly behind you
• Bend one knee and place below your other knee
• Lower your bent knee to the floor as shown
• Look in the opposite direction
• Hold for 10-30 seconds
• Repeat with the other leg.
EXERCISE 3
• Lie flat on your back with arms stretched out and palms down
• Bend one leg, place foot on your other knee
• Gently twisting the spine, drop upright knee towards the floor Keep both your shoulders on the floor and look in the opposite direction
• Hold for 10-30 seconds, breathing normally
• Repeat for the other side.
EXERCISE 4
• Bend your right leg to bring your knee in front of the body and stretch the other behind
• Place your palms in front, place your front heel away from the groin
• Inhale slowly, cup your fingers and stretch your upper body backwards and look at the sky
• Hold for 10-30 seconds. Repeat.
