Bend down
How to practice?
Sit with your back straight.
Facing straight take a deep breath.
As you exhale, facing straight make a forward bend hanging the hands and sliding it down as you make a bend.
Once in the final posture with your back straight, face the floor, holding your feet.
Take 10-20 Breaths and facing straight and forward, come up taking a deep breath.
Area of benefit?
Helps release Back and Shoulder Pain
Improves lung capacity
Forward bend
How to practice?
Make sure the chair is placed well and doesn't move.
Hold the backrest or the seat of the chair.
Facing straight making a proper grip through your hands, walk a few steps behind until the back is parallel to the floor.
Face straight, maintain the stretch and push the shoulders.
While you breathe, expand the abdomen with your feet pushing the floor and toe facing straight.
Take 10-20 Breaths, and walk forward standing straight back again.
Area of benefit?
Improves body posture
Reduces Migrane attacks
Imporoves vision
Helps curing forzen shoulder and spondylitis
Helps with knee and ankle injuries
Improves body balance
Raise your hands
How to practice?
Sit with a straight back.
Legs parallel to each other (either apart or joined) , feet pushed at the floor.
As you inhale, facing straight stretch the hands and fingers forward raising it up in line with the abdomen.
Breathe for 10-20 Breaths and as you exhale stretching the hands forward bring it down.
Area of benefit?
Builds shoulder and arm strength
Reduces back aches
Raise your leg
How to practice?
Sit with your back straight.
Push the floor through one log, raising the other leg making it straight and parallel to the floor.
Hands at the side with the abdomen expanded raise the leg as you inhale, breathe 10-15 times.
Exhale and take it down and repeat using the other leg.
Area of benefit?
Improves leg balance
Helps solving knee problems at intial stages
Twisted Bend
How to practice?
Spread the hands at the side, forming a straight line from one palm to the other.
Facing straight and the abdomen expanded, make a forward and a side bent at the same time.
Once down through one hand, hold the ankle or the feet of the same sided leg.
Gaze at the upper palm, breathe for 15-20 Breaths before you come up.
Repeat by twisting the other side.
Area of benefit?
Makes your upper as well as lower abdomen flexible
Slows down lower abdominal fat conversion
Improves body flexibility
Seated Twist
How to practice?
Occupy the front half of the seat.
Face right, holding the backrest with the right hand.
Push the floor through the feet, with the feet pushed at the floor and the toe pointing straight.
Keeping the abdomen expanded, breathe 15-20 times and repeat by stretching towards the left.
Area of benefit?
Helps with spinal rotation
Improves digestion
Detoxifies the body