2-3 times per week
Abdomen, lower back, buttocks
Avoid this exercise if you have a knee injury or if your hips are too tight. Do not force this pose on your body because it might not apply to you.
Number of Reps and/or Length of Time
10 secs hold
Repeat 3 times
20 secs hold
Repeat 4 times
30 secs hold
Repeat 5 times
Watch the instructional video, then read the following for clarification.
Sit straight on the edge of the mat with your legs straight. Cross your legs by the shin and your foot behind the opposite knee
Place your right hand behind you.
Twist your body as you touch your left knee with your right hand. Spine straight and facing forward.
Hold for up to 10 breaths.
Exhale as you come back to the center.
Do the reverse of the position.
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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