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Lotus or padmasana regulates the movement of energy in human body. Crossing legs harmonizes energy channels - right, sunshine, and left, moonshine. The tightened lower castle, mula-bandha, (decrease of muscle, anus and abdomen) retains vital force inside the body. The spine extracts the power upstream of the central energy channel, the soum, the top energy centre, the sahasrara-chacre.

Pachemottanasana (through roll)

Sit down, keep your back straight, pull your legs forward and pull the pelvis back. Pull your socks on your feet, pull your fingers behind your fingers with your hands (possible to use the yoga belt) and inhale your stomach and your ribs upside without making a deep lean. Keep your position for about a minute, keep your cool breath.

Complex version

Take a deep lean to your legs, steeply lowering your stomach, ribs, chest and head only at the end. Keep your cool breathing, hold the 1-2 minutes. If the back is rounded up, you'd better limit yourself to the first option of asana.

Conasan (biangle)

Training

Sit down, keep your back straight, twist your pelvis back, kick your legs in your knees and put them wide on the side. Put your hands on your feet on the inside and breathe a little bit of a stomach and ribs forward. Keep it half a minute.

Full version

Open your straight legs at right angles, raise your socks. Put your pelvis back up and suffocate forward with your belly, ribs, chest and head down. Pull your hands forward and touch the floor palms. Keep your spine tight and don't round your back, the inclination may be deep. Stay in the ass for 1-2 minutes.