When negative thoughts and feelings dominate our lives, the solar plexus can become very tense. This...

1. Raised Stomach Lift With Bent Legs
When negative thoughts and feelings dominate our lives, the solar plexus can become very tense.
This tension limits our emotional responses and breathing capacity. Resulting shallow breathing and
emotional tension can upset our digestive system and lead to constipation.
As 'tense muscles around the solar plexus are physically stretched in the Raised Stomach Lift with
Bent Legs, emotional blockages can be released. The breath then can flow more freely, and the
function of the digestive and eliminatory systems is improved.
Benefits
Tones and firms the abdominal muscles and buttocks
Releases tension in the solar plexus
Strengthens the bones of the wrists, arms and shoulders
Focus
Concentrate on the feelings of release, openness and trust, which you can bring into your personal
relationships to make them more meaningful.
Lie on the floor on your back with your feet flat on the floor on either side of your hips, as close to
your buttocks as possible. Clasp your ankles firmly, pulling them close to your buttocks, then lift
your ankles and come up onto your toes.
Squeeze your shoulder blades together, and lift your hips to the ceiling. Arch your back strongly,
and move your weight onto your shoulder blades.
Place the crown of your head on the floor.
Cup your palms behind your waist, fingertips pointing toward your spine. Wriggle from shoulder to
shoulder, and move your elbows closer together under your back to form a stronger arch.
Flatten the back of your neck, and distribute your weight evenly between your neck and shoulders.
Hold the pose steady, then flatten your feet.
Inhale through your nose, then exhale forcefully through your mouth. Holding your breath, pull your
abdominal muscles in firmly, and squeeze your buttocks together. Hold the tension for a count of 7.
Inhale deeply and slowly, then exhale.
Inhale through your nose, and exhale forcefully through your mouth.
Including your breath, pull your abdominal muscles in firmly, and squeeze your buttocks together.

2. Hold the tension for a count of 14.
Breathe slowly, in and out. Repeat the sequence again, but this time hold the tension for a count of
21.
Slide your elbows out, and lower your hips to the floor. Straighten your legs, and rest with your arms
at your sides, palms facing up, feet flopped apart. Breathe deeply, feeling a sense of release and
inner strength throughout your abdomen.
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