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7.3. Posture 3: Ruku (Bowing):

Posture 3: Ruku (Bowing): Bend at waist, placing palms on knees with fingers spread. Back is parallel to ground, such that if a glass were on the back, it would not spill. Eyes are looking down, directly ahead. Do not bend the knees.

While bending at the waist, recite Allah Akbar, then, Subhana Rabbi Al Azim.

Beneficial Effects: Fully stretches the muscles of the lower back, thighs and calves. Blood is pumped into upper torso. Tones muscles of stomach, abdomen and kidneys. Over time, this posture improves the personality, generating sweet kindness and inner harmony.


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