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Lie on the floor on
your stomach, forehead on the mat, hands placed under the shoulders,
feet shoulder width apart. Have the toes curled under and the heels
raised up (a). As you inhale, push up into the cobra pose (b). As
you exhale, twist the upper body around to the right, turning the
head to look over the shoulder at the left foot (c). Inhale as you
come back to the centre position as in (b). Exhale as you twist
the body around the left, looking over the left shoulder at the
right foot (d). Repeat the right and left twists 7 more times without
a break, on the last exhalation, coming down to the starting position
(a). All 8 rounds should take no more than 60 seconds.
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Squat on both feet,
place the hands on knees. Inhale at the centre position (a). Exhale
as you twist the upper body and head around to the right, dropping
the left knee onto the floor (b). Whilst twisting and holding for
a few moments, push the right knee over the left thigh so as to
exert a pressure into the lower abdomen. Inhale when coming back
into the centre position same as in (a). Exhale as you twist to
the left side, pushing the left knee and massaging into the groin
area (c). Inhale back to the centre position. Do 7 more twists to
each side without a rest. All 8 rounds should take no more than
60 seconds.
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