49) POSE OF THE FEET ON WOMB (GARBHA PADASANA)
Put your arms under your knees (as shown in Fig.), extended hands at the temples. Stay in position 5 to 10 breaths abdominal, if you perform well you feel a warmth that starts from the abdomen and can climb to the head. Good for the whole abdomen, digestion, flu, sore throat (because warms). Strengthens vision and hearing, increases the sexual potential.
50) BRIDGE POSE (SETU BANDHASANA)
Inhale and lift the abdomen. Hold for 5-10 breaths, with each inhalation try to lift more the abdomen. Elasticises and strengthens the spine, tones all muscles, increases the thoracic volume and improves breathing.
51) POSE OF THE LOCUST (SALAMBASANA)
Inhale and raise the leg resting it to the other as shown in Fig. Maintain 10-20 breaths, then repeat with the other leg. Do not perform with disc herniation or inguinal hernia. It is good for the kidneys, adrenal glands, and digestion. Improves diuresis. Elasticises the spine. Remove the fat to the hips and abdomen.
52) ABDOMINAL TWIST (JATHARA PARIVARTASANA)
Lying on your back, open arms, inhaling bend your knees. While exhaling rotate the abdomen bringing your knees to the ground side (see fig.). Remaining in place, perform 5-10 breaths thoracic then return flat and repeat on the other side. Good for the liver, spleen and pancreas. It strengthens the intestines treating gastritis. Eliminates back pain. Reduces hips fat.
53) TRIANGLE POSE (TRIKONASANA)
Standing, arms outstretched, while exhaling bring the arm down to grab the ankle. Hold for 5-10 breaths then, while inhaling, go back and repeat on the other side. Develops the chest improving breathing, tones legs and back, elasticises hips and ankles.
54) POSE OF THE SIDEWAYS TRIANGLE (UTTANA PARSHVA TRIKONASANA)
As the pose of the triangle. Work more on back muscles.
55) SNAKE TWIST (SARPASANA)
Inhaling bend the leg. Exhaling bring your knee towards the ground with the help of the opposite hand to the bent leg. Invigorates the back muscles and abdominal organs.
12) BREATHINGS ON CHAKRAS
Starting from Muladhara Chakra, inhale deeply concentrating on the chakra, exhale uttering the mantra of the chakra in question. 5 breaths and then switch to the higher chakras.