Lie on the stomach straightly. Touch the forehead to the ground, stretch arms by the side of the body and keep legs together, soles facing upwards.
Bend the arms and place the palms on the ground near the
chest.
Raise only the head and thrust the chin forward.
Raising head and turn as far backward as possible.
Contract the back muscles and bring the shoulders close to
each other.
Gradually lift the body, beginning with the chest and
stomach but keeping the body from the navel downwards on the ground.
Use the hands only for balance, depending on the contraction
of the back muscles for the suspension. Keep the posture at least 10 seconds
and repeat it as possible.
Advantageous:
It strengthens the back and hip muscles.
It lends a comfortable bend to the end of the spine.
It alleviates gastric disorders, lumber troubles, dyspepsia,
and constipation.
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