Position : Supine Posture
Practice :
- Slowly raise the right leg up to 90 degree while inhaling. Do not bend the knee.
- While exhaling bend the knee, pull it towards the chest with the hands (fingers interlocked) and simultaneously raise the head trying to touch the knee with forehead.
- Maintain for a while feeling the stretch of the back muscles.
- Stretch up the right leg to the floor-while inhaling. Repeat the same with the left leg.
- This is one round. Repeat 5 rounds.
- Repeat the same with both legs without lifting the head. Repeat 5 rounds.
Note :
- Do not bend the knee while raising and lowering the leg.
- Synchronize the breathing with the movement.
- While touching the knee with the forehead, feel the stretch at the lumbar region.
- Do it with closed eyes and maintain awareness in the lumbar region.
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