Take position on the back. Your head is at a low cushion, shoulders are relaxed. Your feet are on the mat, knees are bented. Chest and navel does not raise during inspiration, a breath lifts the lower abdomen only. Abdominal muscles are still tight. Then slowly exhale, chest and navel fall to the mat.. Stretch the muscles of the abdomen and pelvis – sphincters – and raise your bent legs. Remain in that position with the legs upwards and take care about composedly breath. The chest and shoulders are loose, can´t lifted up.
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