Difficulty factor: 10
Exercise : 1. Sit on the ground and stretch your legs forward. 2. Bend your knees and bring your feet closer to your hips. 3. Grasp the toes with both hands, exhale, lift your legs, straighten your knees, lift your knees up against your hips to maintain balance, and press your spine down as much as possible. 4. After mastering your balance, release your toes and grab your heels. 5. After you can easily complete the pose, keep your fingers locked behind your outstretched feet to maintain balance. Then, without disturbing the position of your legs, bring your head and torso toward your legs, stretch your neck up, and rest your forehead on your knees as you exhale. Now stretch the legs and spine further up to the limit. Hold this pose for 30 seconds, breathing normally. 6. Inhale and release your hands, bend your legs, put them on the ground, and rest.
Effects: This pose stretches the spine, relaxes the back muscles, and nourishes the spinal nerves. Maintain abdominal viscera, regulate liver, spleen and kidney, improve digestion and excretion system, and eliminate constipation. It also accelerates the blood circulation in the pelvic area, nourishes the reproductive organs, helps to prevent and reduce prostate enlargement, and improves sexual function. Stretch a few pieces of the legs, tighten the muscles of the legs, and beautify the lines of the legs.
