First
Steps To The Headstand
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Benefits : Strengthens neck and back muscles, firms legs,
sends fresh supply of blood to brain.
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Step
: 1
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Kneel
with legs togesther, body forward, head lowered with arms in front . To measure
the right distance for your arms, bend each arm so that fingertips touch the
elbow of other arm. |
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Step
: 2
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Without
moving the elbows, stretch out arms and interlock the fingers.You now have the
correct distance |
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Step
: 3
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Bend
head down with top of head resting on the floor. Place clasped hands to
encircle head. The neck and head must feel comfortable, so find your own point
of balance. |
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Step
: 4
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Straighten
legs by unbending the knees and resting on your toes. Take a few steps "walking
in " toward your head, then a few steps back. Repeat five times. |
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Spinal
Balance
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Benefits : Strengthens abdominal muscles; firms hips, buttocks
and legs.
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Step
: 1
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Clasp
hands behind head. Inhale; bend slightly back to raise legs with knees
straight. Hold the pose then relax. |
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Step
: 2
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Bend
knees close to body and grip toes. |
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Step
: 3
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Then
raise legs without losing grip on toes. ( If this is too difficult, balance
against a wall and try to raise one leg at a time.) |
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Step
: 4
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When
balance is secure, bend head close to knees and clasp to knees and clasp hands
behind knees.
Hold the pose, then relax hands and place palms flat on floor while lowering
legs. |
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In
this Spinal Balance sequence, abdominal muscles are strengthened, hips ans legs
are firmed. Each exercise should be done twice, and the pose held for 10 -15
seconds. |
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