There is no better adjustment for the body than this exercise. It works with sexual organs, which gives you sensuality to be creative. It can also give you ability to experience your true essence.
Description: Sit in a comfortable meditation posture with a straight back. Raise your arms above your head, your palms facing each other and not touching. While holding your arms above your head, slowly bend down as low as possible to the left. Return to the initial position and slowly bend to the right, as low as possible. Continue with the Breath of fire.
In the last minute, accelerate and move as quickly as possible. It will adjust your spine, intervertebral discs and increase the tone of the pelvic area if your Breath of fire is powerful and rhythmic.
Time: 3 minutes. 2 minutes - slowly and 1 minute - quickly.
In the end, inhale through the nose and hold your breath for 20 seconds. As you hold your breath, bend to the left, bend to the right, return to the center and exhale powerfully through the mouth, like a cannon. Repeat this sequence two more times and then rest in Shavasan for a few minutes.