PELVIC POSE

1. Kneel in an upright position, shoulder blades back, arms loose at the sides. The legs, feet, and heels are together.

2. Inhale holding this position.

3. Exhaling, slowly sit back onto the heels, keeping the back as straight as possible.

4. Hold for a few seconds with the breath out.

5. Inhaling, come back to the upright position, keeping the back as straight as possible.

6. Exhaling, slowly sit down, but with the heels spread apart, forming a cradle.

7. Hold for a few seconds with the breath out.

8. Inhaling, come back to the upright position.

9. Exhaling, slowly sit on the floor, spreading the feet and the heels apart.

10. Hold for a few minutes, if comfortable.

11. Do not raise back up from the pelvic position, simply slip the legs and feet out to the side.

BENEFITS: The Pelvic Pose limbers the knees and ankles, strengthens the thigh muscles, helps prevent fat deposits around the hips, aids digestion by increasing blood and energy circulation to the abdominal area. It increases circulation to the trunk while in the pose, and to the legs afterwards. This is a pose that may be assumed immediately after a meal.