the left leg at the knee so that the heel presses the pelvic
the right leg also at the knee.
it over the left leg.
it by the side of the bent knee.
the toes of the right foot with the fingers of the left hand.
the right hand back, twisting the trunk and touch the navel.
the shoulders and neck towards the spinal cord.
the eyesight on the elbow.
for the other side of the body.
upright, inhale. While pressing heel against anus, exhale.
Placing hands over knee, again inhale and touching the navel,
exhale. Practice one minute up to three minutes. The duration
can be increased up to ten minutes.
massages the chest, ribs, neck, navel and abdominal organs.
strengthens and stretches the spine and every single vertebra.