FINDING BALANCE
GETTING WARMED UP (Exercise-1)
Now stand straight with an
expanded chest. Bring both your
arms backward and stand on your
toes taking your heels off the
ground.As your chest expands
further you will feel strengthening
of your legs and your back.After
some time, come back to the
normal position.
Now with your back tilted back
ward slightly, chest expanded, and
your hands back to the Anjali
Now bring your arms back to
your normal position and perform
the moolbandh. Squeeze your
anus and hold it for a minute. In
the Mool bandh (anal lock),
perform the Anjali Mudra with
your eyes closed. (1 minute)
Now slowly come back to normal
position and release. If you feel a
little bit of pain don't worry as
this will only happen initially. For
the beginners, your body is just
beginning for open up, so don’t
worry.After a few days of regular
practice, all this pain will go away
and you will be a rejuvenated
person.
Now, clasp both your palms
together behind your back and lift
your arms upward.This is a great
back strengthening exercise.When
you keep your arms down in
clasped position behind your back,
your lower back is strengthened
along with your knees and ankles.
And when the clasped arms are
raised upward, then your upper
back is strengthened. Now slightly
bend your knees maintaining the
clasp.This exercise strengthens
the knees. (1 minute)
Exercise No 2.
Bring your right leg forward and bend
your right knees at 45 degree while
holding the left side of your waist with
your left arm. Keep bending and
straightening your right knee in this
position for a minute. Now repeat it the
same way with your other knee holding
the right side of your waist.This exercise
increases mobility of the knees and the
waist. Now relax. (3 minutes)
Now raise both your arms with your fist
closed towards the sky. Keep bringing
your arms downward and then releasing
them upward as if pulling a chain.You can
als o do this with your arms in two angles
- one in front of yourself, and the other
parallel to your shoulder.This exercise
benefits the opening of the shoulders and
the upper back. Now relax. (1 minute)
Stand in front of the wall and put both
your palms on the wall. Stretch your left
leg backwards. Slowly increase the gap
between the leg and the wall. Now bring
the left leg back to the normal position
and repeat this exercise with the right leg.
Do this 5 times for each leg. (1 minute)
Now bring your palm downwards and
take both your legs backwards and try to
push the wall with mild effort. Both your
legs will now rest upon your toes with the
heel off the ground. Now bring your left
leg forward bending the knee and hold
this position. Now repeat it with the
other leg (5 times with each leg). Come
back to Normal and relax. (2 minutes)
Now in the Anjali Mudra, look
down with your nose almost
touching your fingers. Hold your
thoughts and focus on the
breathing happening inside. Hold
this pose for 1 minute.
mudra in front of your chest, look
straight. Hold this pose for 1
minute.This pose will strengthen
your lower back.
A yoga session can be started by
standing straight with your spine
erect and your head slightly tilted
backwards, looking at the sun in
the early morning.As you look at
the sun, open up your arms as you
breathe in bringing both your
palms together in front of your
chest in an Anjali mudra (Pranam).
Hold this position for one minute.
Keep taking deep breaths in and
out. Ignore the slight twitching if
happening anywhere.This pose
will strengthen your back, your
nerves and open you up from
inside as well.The energy can be
felt. (1 minute)
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