1. Lie on your back, place your hands on the floor on the sides of the body.
2. Pull the left leg with the heel forward, straining all the muscles of this leg. Hold the tension for 1 to 3 seconds, and then relax with the exit leg.
3. Similarly, pull the right foot with the heel forward.
4. Pull the two legs together, while straining them and stretching the heels. 2-3 seconds later to relax.
5. Alternately sipping each leg separately and two legs together makes one cycle. Perform 5 to 10 cycles.
Usually this exercise is performed first after sleep while you are still lying in bed. It revitalizes the blood supply in the legs, tones the nervous system, restores the normal functioning of the nerves of the lumbosacral region of the spine, and helps with back pain.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”