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The tortuous rotation stimulates food to flow through your body. This routine not only stretches your abdominal muscles, but also compresses the distortion and posture of the abdomen, massages the internal organs, and stimulates digestion. Pregnant women are not recommended to use this procedure.

Safety warning

If you feel any pain or discomfort, check your alignment and retreat or stop slightly. If you are pregnant, please do not try.

1. Boat Pose

Start sitting on the mat with your knees bent in front of you and your feet flat on the ground. With your palms facing up, stretch your arms forward and your hands on your knees.

Tilt back until your torso is making a 45-degree angle to the ground. As you straighten your legs, slowly lift your feet off the ground to form a "V" shape. Open your chest and keep your abdominal muscles in position. Stay here and take a deep breath at least three times.

2. Low Boat Pose

Start with the boat pose. Remove the head and shoulders from the ground and pull the belly button onto the spine, lowering the middle back to the ground. Lower your legs and put them together until your feet are about six inches from the ground. Let your abdominal muscles and quadriceps breathe at least three deep breaths here.

3. Child’s Pose

Starting from the kneeling position, the knees are slightly separated. Climb forward, hands long, in front of you. Let your torso relax on your thighs and forehead and put it on the ground. Breathe in at least three deep breaths here.

Author- Simran Bhatnagar

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