Stretch Exercise - Sitting

II. SITTING

1. Butterfly - good preparatory exercise for restrained angle pose, benifit the pelvis and stimulates the flow of blood into the back and abdominal areas; helps relieve urinary disorders and sciatic pains; helps hernia, corrects irregular menstrual periods.

2. Restrained Angle - excellent for those with urinary disorders; help prevent varicous veins from forming; helps correct irregular menstrual periods and help ovaries function properly; increases flow of blood to the lower back, abdomen and pelvis; helps relieve pain in the testicles and promotes healthy urinary bladder, prostrate and kidneys; very benificial for relievingsviatic pains and prevention of hernia.

3. Sitting Angle - improves blood circulation in the pelvic area; helps prevent hernia and can even help cure less severe cases of of it; stretches the hamstrings, loosens the hips and helps alleviate sciatic pains; helpsregulate the menstrual flow and the ovaries.

4. Spinal Twist - has a wonderful effect on the spinal nerves and the entire nervous system. It compresses the muscles around the spine and this has a stimulating effect on the 32 pairs of nerves which lead out to the spinal cosrd to other parts of the body. It also loosen the vertebrae and make the back muscles more elastic, thereby preventing backaches and lumbago. The spinal twist benefits the internal organs. The liver and spleen are toned, kidneys massaged and the abdominal viscera squeezed. Natural peristaltic action of the intestines is promoted. These factors combined result in better appetite, digestion and elimination (helps prevent constipation). It additionally regulates adrenaline secretion and aids in the relief of muscular rheumatism. Pancreatic activity is increased and this aids in the cure of diabetes. Minor cases of slipped disc can also benefit from this posture.

5. Alternate Leg Stretch - when properly performed, the back feels stretched and relaxed. The hamstring muscles are also stretched and the hip joints loosened, and an increased flow of blood moves in the back and nourishes the spinal nerves.

6. Front Leg Folded with the Back Leg Stretch.