Practice:
Sit with legs straight. The hands rest on the thighs. Straighten the upper body, stretch the arms forward and clasp the fingers. Now perform large horizontal circular movements with the upper body and arms straight. >Exhaling make a large half-circle to the front bending forward from the hips. The back should remain as straight as possible and the gaze is always directed to the hands. >Inhaling continue the half-circle to the back, tilting the body backwards as far as comfortable. The arms remain stretched forward and the gaze directed to the hands. Perform the circling movements 10 times from left to right and 10 times from right to left. Return to the starting position.

Benefits:
Makes the hips flexible and strengthens the abdominal muscles. Massages the buttock muscles. Stimulates the circulation and activates the Manipura Chakra.

Caution:
Avoid this exercise after abdominal operations, with disc problems, susceptibility to sciatica, or during pregnancy.

After this exercise relax in Anandasana.

Asana is included in the following categories:
Asanas and Exercises to Strengthen the Abdominal and Back Muscles