Warm-up / Start a day

This pose very good for leg ,abdominal area and Belly breath .
Traditionally considered good for glands near the Reproductive round and Umbilical round .
I lie teach this way to helps the stomach and intestines ,improve digestive function also helping eliminate flatulence.
Method:
1. Sit, slowly inhale.
2 exhale, hold hands under the right knee, right foot bent, the thigh in contact with the chest.
3. To maintain this position few seconds.then inhale, slowly put down the right foot, restore the action.
4. Exhale, the hands clinging to the left knee, bent left foot, the thigh as like contact with the chest.

5. Maintain this position few seconds, inhale, slowly put down his left foot, restore the action.
6. Exhaled, the hands clinging to the legs below the knee, with legs bent so the both leg hold on the front of chest . it's little boat.

7. Again few seconds, inhale, slowly put down both legs, restore the action and Pay attention to the body.

This exercise moving along the intestine’s direction of up-cross -fall .

Doing with breathing ,Is very simple and effective for most people .

Someone have called this a "wake-up MUDRA" .They consider to do this in the morning then drink a cup warm water will help with drainage and maintenance of digestive function.