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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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Side Stretches

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Benefits :  Improves balance, slims waistline, hips and thighs.
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Side Stretches 1

Step : 1
Lie on your left side, left elbow bent with hand resting to support head. Right hand is outstretched on thigh. Inhale and raise right leg high, keeping knee straight. Grasp ankle. Breathe freely and hold pose, then release ankle and lower leg.

Side Stretches 2

Step : 2
In the same position, place right hand on the floor, palm down close to chest. Inhale. Raise both legs up without bending knees. Breathe freely and hold pose, then lower legs.

Side Stretches 3

Step : 3
Repeat last exercise, but balance without support of right hand. Place it along the right side while raising legs. Breathe freely and hold pose, then lower legs.

Side Stretches 4

Step : 4
Inhale. Bend knees toward chest, right hand on floor for support, palm pressing down. Breathe freely. Without touching floor straighten legs, then bend them again toward the chest. Repeat 5 times without stopping. Lower legs and relax.
This sequence of side stretches, which does wonders for the waistline, hips and thighs and improves balance, should be repeated four times: twice on the left side and twice on the right. For maximum benefit, hold each pose for 5 seconds while breathing freely.
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The Wheel

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Benefits :   Develops strong back and arm muscles, when body is held high, arms, legs, spine, and waist are toned and strengthened.
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The Wheel can be practiced either with feet flat on the floor or with heels raised. Since this exercise requires strong back and arm muscles to lift the torso, practice each step gradually to give your muscles time to strengthen. The Wheel is best done with bare feet to avoid sliding.

The Wheel 1

Step : 1
Lie on your back with knees bent, legs slightly apart, feet flat on the floor. Fold arms on chest. Inhale, raise buttocks off the floor as high as possible.

The Wheel 2

Step : 2
Place arms overhead, palms flat and pressing on the floor. Raise heels with toes firmly on floor, or keep heels flat.

The Wheel

Step : 3
Now try to lift yourself higher. If you slide your head forward ( away from your hands), you will be able to raise your torso in a bridge with palms and toes supporting your back.

The Wheel 4

Step : 4
When your arms have gained sufficient strength and your spine has become more flexible, you will be become more flexible, you will be able to raise your torso higher while straightening arms to arch the spine, with head raised. Palms and toes ( or feet ) are firmly on the floor to avoid sliding. When you are in this position, hold for 10 to 15 seconds to feel the tremendous stretch in the spine, arms and legs. Repeat twice.