I Supine, knees bent, feet set up
I Angled legs sink laterally towards the floor
I Extend both arms to the side
I Look in the opposite direction
I Both shoulders stay on the ground
I Hold this relaxing position for 1 min
I Despite the rotated spine a relaxation positions
I Very enjoyable after an intensive practice
I Good balance after back and forward bending
I Neutralizes the spine
I Come in the heel seat
I Big toes are touching
I Knees apart in hip width
I Bend upper body forward, belly on the thighs
I Bring down your forehead on the floor
I Arms at the sides of the body on the floor
I Shoulder sink down, shoulder blades relax
I Bring tailbone down towards heels
I Breathe here deeply for 30 sec – 1 min
I Stretches & relaxes the spine including the neck
I Relaxes shoulders, shoulder blades and chest area
I Gently stretches the spine, thighs and ankles
I Loosens the lower abdomen during menstrual cramps
I Soothes the stomach and digestive organs
I Lowers the blood pressure
I Good calming position
I Reduces tiredness, dizziness and headaches