Benefits: According to Ilchi Lee book this exercise strengthens the abdominal muscles, stretches the spine and back muscles, and enriches blood circulation. The swinging movement keeps the intestines in their proper placement and shape and relieves constipation.

Note: This stretch is most often used as a finishing exercise because of its energizing effect. It’s good to do just after Jung-Choong Breathing postures.

1.    Lie on your back and lock your fingers together. Breathe in and extend both arms above the head. Point the toes downward and stretch the entire body. Exhale and relax. Repeat three times.

2.    Now flex your toes and shift your arms and legs to the left side and then to the right side. Synchronize your movements so that your upper and lower body move together. 70 DAMN YOGA BASICS

3.   Keep your feet together as you perform these movements. Repeat several times.

CROSSING LEGS TO FINGERS

Benefits: This exercise limbers the legs and hips, relieves tension in the back and torso, and increases spinal flexibility. It also tones abdominal muscles and massages a number of internal organs, including the liver and intestines.

Note: Do not twist your lower back or pelvis further than is comfortable. Stop if the pose causes any pain.

1.    Lie on your back with arms extended to the side. Inhale. Lift your left leg to form a 90-degree angle.

2.    Continue to hold your breath while crossing your left leg to touch your right fingers. Simultaneously, shift your eyes to the left and gaze at your left hand.

3.    Exhale. Return to Step 1. Perform on the opposite side. Repeat twice.