Yoga
One of the basic asanas, it is an excellent pose to counter hours of sitting at the computer. It is useful for developing the strength and flexibility of the entire back. It tones the legs and buttocks, increases blood circulation and improves kidney functions.
Instructions:• Lie on your stomach keeping your legs together, arms at your side, close to your body and head resting on either side.
• Gently bring your head in the centre and rest your forehead on the floor.
• Bring your hands under your shoulders with palms are facing inward and your fingers held together without force.
• Slowly raise your head and chest as high as you can without overstraining.
• Keep your buttock muscles tight.
• Keep your head up and chest out.
• Push your shoulders back.
• Now, push your hands against the floor and slowly start straightening your arms.
• Gently raise yourself on your arms stretching the spine further.
• Do not overstretch. Remember that your pelvis should always remain in contact with the floor.
• Relax and concentrate on the stretch in the legs, back and abdomen.
Beginners: Separate your feet little apart to easily attain the pose.
Advance: Do the asana with breath awareness. Inhale while lifting the torso up, hold the breath during the pose, and exhale while releasing the pose.
Benefits:
• Strengthens spine and improves spinal flexibility.
• Boosts immune system.
• Promotes alertness of the mind.
• Removes tension from the spine and back.
• Strengthens and firms the abdomen and buttocks.
• Relieve low-back pain.
• Opens the chest and the lungs.
• Strengthens the back’s erector muscles, and improves posture.
• Firms the buttocks
• Stimulates abdominal organs
• Beneficial in sciatica.
• Helps cure asthma.
Contraindications/Cautions:
• Do not overstretch your spine and neck.
• Attain and release the pose gently without any jerk
• Back injury
• Carpal tunnel syndrome
• Headache
• Pregnancy
No comments:
Post a Comment