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  • Lie on your back and bend the knees. Press the ankles with your hands, holding your breath

  • raise your buttocks and arch your back upwards, Raise your chest and navel as high as possible

  • pushing your chest up towards the chin. Hold the pose for as long as its comfortable.Exhaling

  • lower your body and release your ankles. Practice 5 to 10 rounds.

Lie on your back and bend the knees. Press the ankles with your hands, holding your breath

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