1. Squat on a thick carpet or mat, pressing your knees to your torso and clasping your ankles with your hands. Feet tightly pressed to each other.
2. Lean back, ride along the spine bent in an arc and return to the starting position, helping yourself with a light swing of the legs.
3. You can diversify the exercise, from a supine position with legs pressed, roll to the right and left.
4. Perform 10 to 25 rolls.
Severe forms of osteochondrosis, spinal injury, prolapse of the vertebrae.
Tones up the spine, revitalizes blood circulation in it, which has a beneficial effect on the whole body. This is a very valuable exercise, it is advisable to practice it daily.
Text: from the book Ar Eddar “The Beginning of Hatha Yoga”