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Step
: 1
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Kneel
With legs tucked under buttocks. Rest hands on knees and sit up so that spine
is perfectly straight, but not rigid,dkfjdk |
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Step
: 2
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To
tone throat and chin line, stretch neck as far out as you can without moving
shoulders. You should feel the pull in your throat and back of neck. Hold
tautly for 5 seconds. Repeat 3 times. |
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Step
: 3
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To
loosen tight muscles in back of neck and shoulders, clasp hands behind head and
pull downward, using resistance to feel stretch along back of neck. Hold 5
seconds. Repeat three times. |
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These exercise can also be done in a chair if the kneeling position is
uncomfortable. Sit with legs together and feet flat on floor, spine straight.
Kneeling, however, will increase the flexibility of the legs.
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as |
Shoulderstand
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Benefits :
Restores youth and vitality , tones endocrine glands, delays aging
process, improves circulation, relieves varicose veins, reduces swollen feet
and ankles, relief for sinus sufferers. Excellent beauty treatment , stimulates
and tones facial muscles.
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Step
: 1
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Lie
flat on your back, legs together, palms down close to sides. Close your eyes
raise legs over your head, knees straight, or roll back. |
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Step
: 2
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Support
your back with your hands. Breathe freely. |
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Step
: 3
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Continue
to raise your legs by pushing the hips with your hands until ligs are in a
vertical position. Weight of body should be on the shoulders and arms, with
chin pressing against the jugular notch. Keep legs relaxed and together, toes
pointing up. No strain should be felt in the legs. Hold this pose for about a
minute. It you are unable to get your legs up into a veritcal position, keep
them at an angle as in the previous step. |
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Step
: 4
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To
come down, slowly lower your legs by bending the knees. ( You can
eliminate this step if you are able to lower your legs without bending them.) |
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Step
: 5
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Let
your hands slip farther down along the hips till your back is on the floor with
palms down. If you arch your neck back as you straighten your legs, you will be
able to keep your head on the floor. As much as possible use abdominal muscles
when lowering the legs to free the shoulders from muscular tension.
Repeat twice. |
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as |
The
Camel
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Benefits :
Increases flexibility of spine, corrects swayback, tones neck and chin line.
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Step
: 1
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Kneel
with legs apart, hands on hips. Close your eyes. Inhale while bending slightly
backward. Hold for 5 seconds. (If you are unable to hold your breath in this
position, breathe freely.) Exhale as you return to the upright position. |
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Step
: 2
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Inhale
while bending backward reaching for your heels or ankles. Breathe freely and
hold this pose from 5 to 10 seconds. Exhale and slowly return to the kneeling
position. Repeat three times. |
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as |
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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