1. Stand straight, feet shoulder-width apart. Hands at chest, elbows down.
2. Lean a little forward, bending in the pelvic part of the body, and make circular movements with the straight upper half of the body, as if around a hinge in the sacrum.
3. Perform from 5 to 25 turns in one direction and the same in the other.
Exercise, supplementing previous exercises with body inclinations, contributes to the comprehensive development of the spine, improves its blood supply, tones previously unused muscle groups and trains the vestibular apparatus. At the same time, back pain is reduced, fat deposits on the lower back and abdomen are reduced.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”