MODEL: YUKTHA RAJGOPAL
Flexibility and strength of the lower back are important for an active life. Here is a posture that helps achieve them. The posture also revives the organs in the abdomen and pelvis—they get a good massaging effect against the air-filled ball.
This exercise also helps the gluteal muscles and thighs.
Note: Since the ball is inherently unstable, one must take care.
METHOD:
• Take a stability ball of 30cm diameter
• Sit upright on your heels and keep the ball in front
• Slowly bend, positioning the ball below the lower-belly
• Rest the knees
• Rest the head and elbows, keeping the wrists in line with the forehead
• Raise legs slightly; rest the chest and chin on the mat
• Press the palms and elbows, raise legs with lower-belly against the ball
• Lift legs as much as possible
• Stretch the feet and straighten legs
• Stay for about 10-20 seconds
• Do not hold your breath
• Slowly flex the knees and rest legs
• Gently get up
• Repeat and relax