Yoga: Prone Position

yoga: Prone Position

Engages the muscles of the back, elevates the hips, and exercises the muscles on the front side of the thighs. During the practice, start by lifting the left leg to apply pressure on the right side of the body, stimulating the peristalsis of the colon. When raising both legs, remember to inhale to alleviate the intensity.

1. Prone, Body Aligned in a Straight Line

● Lie on the Yoga Mat face down, close your eyes, extend both arms forward, palms facing down.

2. Simultaneously Lift the Right Arm and Left Leg

● Lift the right arm and left leg simultaneously, raise the head, and lift the upper body as much as possible; the right arm and left leg are kept close to the ground. Hold for 40 seconds. Switch sides.

3. Extend Both Arms, Place Them Underneath

● Lie on the yoga mat face down, extend both arms straight underneath both legs, palms facing down.

4. Lift the Left Leg, Right Leg Stays on the Ground

● Tighten the muscles of the back, lift the left leg high, and extend the right leg on the ground. Hold for 30 seconds, then relax and switch legs.

5. Lower the Left Leg, Relax the Body

● Lie on the yoga mat face down, extend both arms straight underneath both legs, palms facing down, chin relaxed and resting on the ground. Alternatively, both arms can be extended at the sides of the body.

6. Extend and Lift Both Legs Together

● Tighten the muscles of the back, lift both legs as high as possible without rotating the hip joints or separating/bending the legs. Stay for a duration that suits your own ability, then lower the legs and relax for a moment. Repeat 3 to 5 times as desired.