Class 11 Ardha-Matsyendrâsana To make this exercise will place the right foot supported in the left thigh. Then spend the left leg above the right thigh support plant foot on the ground. For a while we just later this year will complete the Ardha-matsyendrâsana. When we make the second part of the exercise by rotating the chest toward the left side and grabbed the left ankle with his right hand. Then turn on a slow and soft and head back toward the left side also. Post left arm extended backward with his left hand and take the left ankle. While we make the whole exercise should focus our attention on our spine, trying to breathe properly according to standards established in yoga. We must stay in this position until you feel we are striving too. We should not strive too, is a difficult exercise, but every day we see that getting more stretch until we achieve complete and done correctly. With this exercise of hatha yoga achieve flexibility and strengthening our backbone; correcting any deviations chronic and consequently make our nervous system function properly, in addition to ensuring that all components are housed in the kidneys, spleen, pancreas, liver And so on., Are strengthened and also fulfil its mission so complete. Uddiyâna-bandha This exercise is performed on an empty stomach; standing with legs apart, tilting the body slightly forward, arms stretched out and supporting the palms on the knees that are slightly bent. There will be a breath then complete first breath, then slowly respire at the same time as the force shrinks the abdominal area inwards, while striving to raise the diaphragm to the full. This pressure inside the abdomen can be done with the best result if inclined bottom of the kidneys and strongly support each of the corresponding hands on knees. In this position, giving rectal muscles, as if the womb by the effect of air pressure forced them to shrink. Practicing this exercise fairly regularly, will help us take lessons in the abdominal shrink, something not easy because the muscles involved in this does not make it through our will and therefore we will be forced to concentrate on the exercise. This exercise of hatha yoga that will help our colon on a regular basis and work perfectly well for solving the problems of the uterus or stomach fallen . NEXT LESSON