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.

   1. 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.
   2. Squeeze your shoulder blades together, and lift your hips to the ceiling. Arch your back strongly, and move your weight onto your shoulder blades.
   3. Place the crown of your head on the floor.
   4. 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.
   5.  Flatten the back of your neck, and distribute your weight evenly between your neck and shoulders.
   6. Hold the pose steady, then flatten your feet.
   7. 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.
   8. Inhale deeply and slowly, then exhale.
   9. Inhale through your nose, and exhale forcefully through your mouth.
  10. Including your breath, pull your abdominal muscles in firmly, and squeeze your buttocks together. Hold the tension for a count of 14.
  11. Breathe slowly, in and out. Repeat the sequence again, but this time hold the tension for a count of 21.
  12. 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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