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The lotus position or padmasana regulates the movement of energy in the human body. Cross-leg harmonizes the energy channels – right, solar, and left, lunar. A tightened lower lock, mula bandha (contraction of the muscles of the perineum, anus and lower abdomen) preserves the vitality within the body. Traction of the spine provides energy upward movement along the central energy channel, sushumna, to the higher energy center, sahasrara chakra.

Pachshimottanasana (folded leaf pose)

Sit, keep your back straight, stretch your legs forward and twist your pelvis back (move your buttocks so that the weight is transferred to the sciatic bones). Pull the socks towards you, grab your toes with your hands (you can use a yoga belt) and, while inhaling, stretch your stomach forward and ribs up without making a deep bend. Keep your position for about a minute, keeping calm, even breathing.

Complicated Option

On the exhale, perform a deep inclination to the legs, sequentially lowering the stomach, ribs, chest, and only at the end – the head. Keep calm, even breathing, hold the pose for 1-2 minutes. If the back is rounded, it is better to limit yourself to the first version of the asana.

Upavishta konasana (triangle pose)

Training

Sit, keep your back straight, twist your pelvis back, bend your knees and spread them wide apart. Put your hands on your feet from the inside and, while inhaling, stretch your stomach and ribs forward slightly. Keep the position for half a minute.

Full option

Spread the straight legs to the sides at a right angle, lift the socks towards you. Twist the pelvis back and, as you exhale, lean forward, lowering your belly, ribs, chest, and head in sequence. Stretch your arms forward and touch the floor with your palms. Keep your spine extended and do not round your back; the tilt may be shallow. Stay in the asana for 1-2 minutes.