Phase A:

Lie in Shavasana — the relaxation pose (photo 331).

Inhale deeply. While exhaling bring right knee towards the chest. Bring hands behind knee, interlocking the fingers, and hold the knee (photo 12).



Inhale deeply and feel how the abdominal area inflates. While exhaling, pull the knee towards the chest using the arms and empty lungs (photo 13). With every inhalation distance the knee from the body, allowing the arms to straighten; and with every exhalation bring the knee close to the chest.

Repeat 5—7 times and return to opening pose.

Continue to Phase B.



Phase B:

Inhale deeply. With the exhalation pull the knee to the chest, and at the same time lift the forehead, bringing it closer to the knee (photo 14). While exhaling distance the knee slightly from the body, and at the same time rest the spine one vertebra after the other on the ground (photo 12). Breathe deeply and regularly, without stopping, and move to the pace of the breathing.

Perform the movement at the pace of your breathing.

Repeat this phase 5—7 times.

When finished, repeat this exercise from the start (phase A), with the left leg.



Emphasis and awareness:

Breathe deeply and regularly and be aware of the breathing.

Perform abdominal breathing. While practicing, gradually deepen the breathing.

Note the massage this exercise is giving the abdominal internal organs.

If your body does not allow you to have the knee touching the chest, or the forehead touching the knee, do not force it. Remain relaxed.

In Phase B try to release the vertebras of the back and flex their movement. Make sure you lift the vertebras one by one from the ground and then rest them in reverse order.

Be aware of each vertebra as it is being lifted off the ground and then rested back.