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Yoga
Home |
Abdomen & Arms
| Eyes |
Face Neck & Shoulders |
Hips Thighs Knees & Ankles |
Posture & Balance
Spine | Some Other
Exercises | Waist
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The
Inclined Plane
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Benefits :
Stretches pelvis, strengthens and firms arms, hips, back and thighs.
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Step
: 1
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| Sit
with legs outstretched and together, arms behind with palms resting flat,
fingers pointing away from body. |
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Step
: 2
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| With
eyes closed, inhale and raise torso. Weight should rest entirely on palms and
feet ( or heels if you cannot reach that far ). While breathing freely, hold
pose for 5 seconds. Then lower torso to sitting position with arms behind as
before. Repeat three times. |
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Firming
Undersides Of Arms And Improving Posture
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Benefits :
Firms flabby undersides of arms, improves posture, exercise lungs.
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Step
: 1
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| Stand
with feet apart, arms outstretched at sides. Inhale deeply while stretching
arms as far out as possible without tensing neck. You should feel pull on
undersides of arms and in the shoulders and back. Hold the pose and breath for
5 seconds. Exhale. Repeat three times. |
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Step
: 2
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| In
the same position, outstretch arms with fists clenched. Rotate arms five times
in a forward motion while drawing in a long, uninterrupted breath. Exhale.
Repeat three times. |
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The
Locust
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Benefits : Tones muscles of abdomen and lower back, firms
buttocks, hips and thighs, brings rich supply of blood to brain.
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Step
: 1
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| Lie
face down, chin on floor, nose up, legs together, eyes closed. Clench fists and
place them close together, thumbs touching, under the groin.
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Step
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| Inhale
deeply. Press fists against floor to thrust legs upward as high as possible
keeping head down, knees straight.Hole pose for 5 seconds. If possible, Hold
your breath for this period; otherwise, breathe freely. Exhale, lower legs.
Repeat three times. |
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The
Plough And Variations
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Benefits : Massages liver and spleen, limbers
each vertebra to keep spine elastic and elongated, helps tone hips and legs, improves
circulation, stimulates internal organs, eases problems of constipation and digestion. For
Maximum benifit, hold each pose 5 seconds to increase the spine's elasticity and to tone
the hips and legs.
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Step
: 1
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| Lie
flat on back with legs together, hands to sides, palms down, and eyes closed.
Inhale, slowly raise legs over the head until toes touch the floor, or as far
as they will reach. Exhale, breathe freely while holding the pose. |
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Step
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| Spread
legs apard and lock body with arms reaching over legs. Palms cover the ears.
Hold the pose. |
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Step
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| Raise
arms over the head, straighten knees and draw legs together. Fingertips should
touch toes. Hold. Without moving arms, use abdominal muscles to lower legs
forward till they reach the floor. Then return arms to sides. Repeat three
times. |
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Do not try to force your legs over the head so that toes will touch the floor.
Do this slowly, and with practice the leg muscles will stretch sufficiently so
that you can do the Plough and variations with more ease.
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Abdominal
Lift
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Benefits :
Tones diaphragm, strengthens abdomen, helps digestion, alleviates constipation.
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Step
: 1
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Try
this exercise first in the standing position, hands above knees. Inhale deeply
through the nose, then vigorously exhale through the mouth in a "ha" sound.
This will empty the lungs and create a vacuum in the abdominal cavity. Hold
your breath and draw up the diaphragm, pressing it against the rib cage, so
that the abdomen is pulled in and up toward the back of the spine. Hold from 5
to 10 seconds without breathing. Relax . Repeat three times.
When the abdominal muscles have been strengthened through the lift ( this may
take two to three weeks), practice the pumping movement by pulling in the
abdominal muscles, then forcefully thrusting them out 5 to 10 times while
holding the breath. Repeat three times. |
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