MODEL: YUKTHA RAJGOPAL
The abdomen houses stomach, intestines, liver, spleen and pancreas, and the pelvis contains urinary and genital organs. With the help of a small ball, these organs can be massaged for good health. It also benefits the lower back muscles.
METHOD:
• Take a stability ball of 30cm diameter
• Fold both legs sideways and spread the knees apart
• Pull the ball closer to the trunk
• Gently lean forward on to the ball
• Grip the ball closer to the trunk
• Stretch your hands forward, with palms pressed on the floor
• Feel the gentle pressure on the abdomen and pelvis as you breathe in and out
• Breathe—as you inhale the abdomen expands, and as you exhale it contracts
• Breathe slowly—about six breaths or less per minute
• Exhale slower than you inhale (for example, if you inhale for four seconds, exhale for six seconds)
• Feel your lower back muscles, in particular the lumbar fascia (the thick skin on the lower back)
• The fascia expands as you inhale and contracts as you exhale
• Stay for about five minutes
• Slowly come up, stretch both legs, and relax