The trunk houses a host of vital organs. The energy centres, known as chakras, are located along the spinal column. Bending backwards helps deep breathing, and has a great restorative effect.
The following stretch gives a soothing effect to the organs of pelvis, abdomen and chest. It also stimulates the chakras.
• Take a stability ball of 30cm diameter
• Keep a chair in the inverted position, with its top frame close to your back
• Keep the ball within the frame of the chair
• Keep a blanket on the crossbar of the chair
• Sit upright with legs crossed, close to the chair
• Pull the knee towards the floor
• Slowly recline, resting the lower and upper back on the ball. Rest the back of the head on the blanket
• Relax the arms by the side of the trunk with palms facing up
• Breathe abdominally—as you inhale the abdomen expands, and as you exhale it contracts
• Breathe slowly—about six breaths or fewer per minute
• Exhale slower than you inhale (for example, if you inhale for four seconds, exhale for six seconds)
• Stay for about five minutes
• Slowly come up