Spinal
Twist
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Benefits: Brings about strong cross pull of spinal coloumn ; increases
elasticity of spine ; slims waistline ; releases tension in back muscles ;
improves posture.
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Step
: 1
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| 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. |
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Step
: 2
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| 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 |
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Step
: 3
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| 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. |
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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.
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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
: 2
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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
: 3
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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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Forward
Bend
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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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Step
: 1
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| Sit
with legs apart. Bend right leg so that foot rests close to inner left
thigh. Inhalse ; raise arms, stretching upward. |
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Step
: 2
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| 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. |
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Step
: 3
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| 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. |
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Most of the muscles are stretched in these forward bends, particularly those of
the hips, legs and pelvis, which get a vigorous toning up.
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