Astrology Horoscope Services

Yoga For All Ages

Home    

as

Yoga Home    |    Abdomen & Arms   |   Eyes   |  Face Neck & Shoulders  |   Hips Thighs Knees & Ankles  |  Posture & Balance
Spine   |  Some Other  Exercises  |  Waist

as

Page -1  |  Page -2 

as

Spinal Twist

kj
Benefits: Brings about strong cross pull of spinal coloumn ; increases elasticity of spine ; slims waistline ; releases tension in back muscles ; improves posture.
fkj

Spinal Twist 1

Step : 1

Sit with legs outstretched and together. Bend left knee and cross left leg over right. Left foot should touch right knee. Right elbow is bent and rests on outer side of left knee. Left hand is stretched back, palm flat on floor.

Spinal Twist 2

Step : 2

Now stretch right hand to grasp the left foot, with elbow touching left knee. (if you are unable to do this, then encircle your right arm around the left knee, bringing it close to your chest. ) Now place left hand behind back with back of hand touching spine. Inhale. Look up over your left shoulder, eyes toward the ceiling. Hold your breath and the pose for 5 seconds

Spinal Twist 3

Step : 3

Exhale as you turn your head forward and down to relax. Repeat twice : inhale, look up, exhale, head down. Then repeat same movements crossing the right leg over the left with left hand grasping right foot.

At first glance this posture looks tricky ; it is more easily done than explained. You should have no difficulty if you can remember that the right hand crosses over the left leg, and vice versa.
It is one of the best yoga exercises to release tension in back muscles and increase the spine's elasticity , as well as slim the waistline.
as

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.
fkj

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
.
fkjfkj
as

Forward Bend


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

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.