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Ardha cakkasana


Lay on your back with feet propped up at hip's width.

Inhale: Raise the buttocks and the back.

Hold breath: Vigorously contract the
anal sphincter and tense the musculature of the pelvic floor (Ashwini Mudra).

Exhale and once again let go of the tension.

Repeat a number of times and then lower your back while exhaling.


My heart's bridge leads from time into eternity.


Strengthens and firms the outer and inner muscles in area of anus and entire pelvic floor. Prevents atony (slackness) of outer anal sphincter, from which many older people suffer.