MODEL: YUKTHA RAJGOPAL
The lower back, the hip and the pelvic complex need to be in good condition for overall fitness. Here is a simple posture that provides a good stretch for these body parts. It also helps the abdominal organs.
METHOD:
• Sit upright on your heels
• Join the heels and the big toes; rest the hips on the heels
• Keep a bolster (cotton-studded round pillow) in front
• Raise your hips and keep the palms closer to the bolster
• Keep your knees about six inches apart
• Take your left leg around the right thigh
• Rest the left knee in line with the right knee
• Entwine the right foot with the left shin
• Gently bend forward and rest the forehead on the bolster
• Cross your arms and rest it in front of the bolster
• As you inhale slowly, the abdominal cavity should expand
• As you exhale slowly, the abdominal cavity should contract
• Breathing should be relaxed: four seconds inhalation and six seconds exhalation are good
• Stay for about three minutes
• Free the leg and slowly come up
• Change side and relax