Come to the plank pose and slowly lower your body to the ground. Lie down on your stomach, forehead on the floor. Straighten your legs and place your feet together, toes pointed. Place your hands next to your floating ribs, palms down. Now activate your legs and press your pubic bone on the floor by squeezing your buttocks slightly. Inhale and lift your chest and torso slowly up. Try to straighten your elbows by using the strength of your back muscles and raise your torso. In the final pose, your arms are straight, beginner may bend their elbows, relating to the flexibility of their back. Balance the pressure on your public bone, not in your lower back.
Art of pose: back bending, chest opening, strengthening, stretching, beginner
Benefits: It increases the flexibility of the spine and the chest and makes buttocks and tights stronger, it increases the lung capacity and the blood flow in the abdominal organs, helps with constipation. Energizes.
Limits: back pain, pregnancy, shoulder injuries, wrist problems