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Yoga For All Ages

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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 Bridge

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Benefits: Strengthens weak muscles of lumber region ; increases suppleness of spine ; strengthens arms and wrists.
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The Bridge 1

Step : 1

Lie flat on your back. Grasp waist with thumbs up, elbows bent and resting on the floor.

The Bridge 2

Step : 2

Inhale while bending knees. With help of arms, arch spine as high as possible ; keep head on floor without straining the neck.

The Bridge 3

Step : 3

Breathe freely as you slide the feet forward to create a wide bridge between head and feet. Hold the pose and your breathe for 5 seconds. Inhale as you lower the spine and legs. Exhale. Repeat three times.

Here is good exercise to strengthen weak muscles of the lumber region - frequently the cause of back ailments. The Bridge also adds suppleness to the spine and strengthens arms and wrists.
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The Plough And Variations


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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The Plough And Variations 1

Step : 1

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.

The Plough And Variations 2

Step : 2

Spread legs apard and lock body with arms reaching over legs. Palms cover the ears. Hold the pose.

The Plough And Variations 3

Step : 3

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.

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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Forward Bend


Benefits: Gives body a vigorous toning up ; stretches all muscles, particularly those of hips, legs and pelvis ; makes spine more elastic.
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Forward Bend 1

Step : 1

Sit with legs  apart. Bend right leg so that foot rests close to inner left thigh. Inhalse ; raise arms, stretching upward.

Forward Bend 2

Step : 2

Exhale ; bend forward with head touching left knee ( or as far forward as you can reach). Breathe freely and grasp left foot with both hands. If possible, bend elbows for a greater stretch. Hold pose for 10 seconds. Then inhale ; slowly sit up with arms overhead as before. Exhale ; lower arms to the sides. Repeat with left leg.

Forward Bend 3

Step : 3

Sit with legs together. Inhale ; raise arms, stretching upward. Exhale ; bend forward with head touching the knees ( or as far down as you can reach). Breathing freely, grasp the big toes, with elbows touching the floor -- if possible. Hold the pose for 10 seconds to feel the stretch in the legs, arms and spine. Then inhale ; slowly sit up with arms overhead. Exhale ; lower arms to the sides. Repeat twice.

Most of the muscles are stretched in these forward bends, particularly those of the hips, legs and pelvis, which get a vigorous toning up.