4. Adho mukha virasana – face down pose of the hero
One of the most pleasant and soothing positions. Sit on the floor with your legs under your buttocks and slightly spread your knees. Without lifting the pelvis from the hips, bend forward, touching the knees with your chest. Stretch your arms forward and continue to gently reach forward, stretching your back muscles.
Effect: This pose improves blood circulation in the pelvic area and relaxes the neck and back.
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