Alignment
I Bend your legs from a standing position
I Hold ankles together, shift the weight on the heels
I Pelvis slightly backwards (as if sitting on a chair)
I Lower the tailbone, keep your back straight
I Press your knees gently together, hold at a hight
I Activate abdominal and core muscles
I Raise your arms and chest, open your shoulders
I Pull shoulder blades back and down
I Hold this position for 8-10 deep breaths
Effect
I Aligning pelvis and vertebrae
I Strengthens leg muscles, back and ankles
I Beneficial for knee and ankle problems
I Stretch the calves
I Opens the chest, relaxes the shoulders
I Gentle lifts the diaphragm, massages the heart
I Helps with sleeping problems