ARDHA CAKKASANA  (Bridge)

• Lay on your back with feet propped up at hip’s width.

• Inhale: Raise the buttocks and the back.

• Hold breath: Vigorously contract the anal sphincter and tense the musculature of the pelvic floor
(Ashwini Mudra).

• Exhale and once again let go of the tension.

• Repeat a number of times and then lower your back while exhaling.

                                                                       Effect:

Strengthens and firms the outer and inner muscles in area of anus and entire pelvic floor. Prevents atony (slackness) of outer anal sphincter, from which many older people suffer.