Alignment
I Sit downright with straight legs, tense legs with heels on
I Stretch the arms up, pull the spine long
I Bend the hip forward
I Raise the pelvis and keep the back straight
I Hands grab calves or foot outer edges
I Lay down the upper body on the thighs and relax the neck
I Sink deeper into this position by breathing deeply for 1-2min
Effects
I stretch the entire body back
I Strengthens the abdominal organs
I Very good for the immune system
I Activates the metabolism
I Regulates digestion
I Massage for the heart
I Calming and revitalizing effect