1. Stand straight, feet shoulder-width apart. Keep hands at chest, elbows down.
2. Keeping the head and shoulders motionless, deflect the hip forward and make circles of maximum amplitude in the horizontal plane.
3. Rotate 5 to 25 times in one direction, then the same amount 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”