Alignment
I Knee position, lower leg on the floor, tiptoes stretched
I Legs apart in hip width
I Pelvis is straight, upper body stretched
I Shoulders back, deep and relaxed
I Activate thigh and buttock muscles
I Hands on the back of the hips (pointing the fingertips downwards, elbows behind)
I Slowly bring the hands on the heels
I Pelvis remains in line with the knees
I 5-8 deep and even breaths in the lower back
Effects
I Strengthens the back, spine, hips and thighs
I Trains the deep, concentrated breath
I Widens thorax, shoulders, heart and lungs
I Supports your circulation
I Good pelvic floor exercise