Great for people with stiff backs, general toner for pelvic and hip muscles and a great post natal practice. It will also relieve menstrual problems. The names of the exercises are: pulling the rope, dynamic spinal twist, churning the mill, rowing the boat, chopping wood, salutation pose, wind release pose, crow walking, abdominal stretch pose. Contra indications: heart problems, high blood pressure, leg injury and abdominal surgery.

Part of the Pawanmuktasana 1, 2 and 3 program