Exhale and slowly come back to the initial posture. Draw your hands and bring them back to your hips as you straighten up.
Naukasana yoga- Boat house
Naukasana helps in strengthening the back and abdominal muscles along with toning leg and arm muscles. A highly effective for hernia. It stimulates digestion by improving the secretion of digestive juices.
How to perform:
With your feet together, lie on your back and keep your arms beside your body.
Take a deep breath in and as you let your breath out, lift your chest and feet off the ground, extending your arms towards your feet.
Keep eyes, fingers and toes in a line.
As the abdominal muscles contract, feel the tension in your navel area.
Keep inhaling and exhaling deeply and easily while maintaining the pose.
As you exhale, come back to the ground steadily and relax.
Seated Forward
Bend( Paschimottanasana)
Paschimottanasana helps the stretching of the lower back, hips and hamstring. Tones the shoulder while toning the abdominal and pelvic organs. It helps in relieving constipation and gives relief from flatulence.
How to perform:
Sit up with the legs extended outwards straight in front of you, keeping the spine upright and toes flexed toward you.
Inhaling, raise both arms above your head and stretch up.
While exhaling, bend forward from the hip joints, chin moving near the toes. Keep the spine straight focusing on moving forwards in the direction of the toes, instead of down towards the knees.
Keep your hands on your legs, wherever they reach, without compelling. If you can, grip your toes and pull on them to help you go forward.
While inhaling, lift your head somewhat and lengthen your spine.
While exhaling, gently move the navel towards the knees.
Repeat this posture two or three times.
Drop your head down to take a break and breathe deeply for 20-60 seconds.
Extend the arms out in front of you.
While inhaling, with the strength of your arms, come back up to the first posture while sitting.
Exhale and lower the arms.
FEBRUARY 2018 | WWW. WISHESH. NET