The Treatment 2
Lie face down on the ground with the knees bent and then raised in the direction of the head. Then hold the ankles and, while inhaling, a pull should be exerted on the ankles so that the chest, head and thighs are raised up away from the floor. To start with it will not be possible to hold the legs together, but this will gradually occur with regular practice. This position should be maintained for up to ten breaths. To complete the bow, exhale and let go of the legs.
The bridge is carried out on the floor, starting with the person lying on the back, the knees should be bent, with the legs separated a little and the arms at the side of the body. The person should then inhale and lit the torso and legs, thus forming a bridge. The fingers should then be linked
under the body and the arms held straight. The person should then incline the body to each side in turn, ensuring that the shoulders stay underneath. To make the bridge a little bigger, pressure can be exerted by the arms and feet. After inhaling, the position should be maintained for a minimum of one minute and the body returned to a relaxed normal position on the floor.
The spinal twist
The spinal twist entails sitting on the floor with the legs outstretched. The left leg should be bent and placed over the other leg as far as possible. The person should exhale and twist the body to the left. The person’s right hand should be moved towards the right foot. The person should have the body supported by placing the left hand on the ground at the back but keeping the back straight. Every time the person exhales the body should be further twisted to the left. The position should be maintained for approximately one minute and then the complete action done again, but this time turning to the right. This is a gentle posture that is easy to perform. Relax.
The spinal twist helps to strengthen the spine, improve posture and promote psychological balance.