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| Diet | The Food | The Water | Stress | Yoga | Relaxation Tips | Emotions |
| Namaskarasana : Stand erect facing the sun, with your palms pressed together against the chest in the namaskar posture. The elbows should be level with the shoulders, and the feet close together. Breath deeply and relax. This posture is good for stomach muscles. | ||||||
| Urdhva Namaskarasana : Inhale and rise your arms high above your head with palms still together and eyes following the hands. Bend you body backwards slowly. This asana stretches the front of your body, relaxes muscles and improves circulation. | ||||||
| Uttanasana : Exhale slowly, bend your body forward and bring your hands down to the ground in a wide arc. Your head should touch the knees. With practice you should be able to rest your palms fully on the ground. This asana helps in stretching the back, shoulders and hamstrings. | ||||||
| Ekapaada Prasaranaasana : While inhaling gradually lower the body raise the head and move the right leg far back in a wide arc. At the end, the right foot and knee touch the ground while the left foot remains between the hands. This movement exercise the chest, lower back and legs. | ||||||
| Dwipaada Prasaranaasana : As you exhale extend the left foot and place it next to the right foot. Keep your arms and body straight and your eyes looking ahead. In this position you are resting on your hands and toes. | ||||||
| Bhujangasana : While inhaling slowly lower your hips till they are just above the ground. Bend your head and torso as far back as possible. This position is very good for the spine. | ||||||
| Ashtaanga Namaskarasana : While exhaling, slowly lower your body until only the feet, knees, hands, chest and forehead touch the ground. Maintain the posture for a few seconds. Exercise the shoulders, lower back, abdomen and hands. | ||||||
| Adhomukha Shvaanasana : As you exhale, curve, your body away from the ground. Keep your arms straight, shoulders back, raise your back and hips and bend your head towards your chest. Exercise the neck, back, hips and legs. | ||||||
| Ekapaada Prasaranaasana : While inhaling return to the position in Ekapaada Prasaranaasana. Bring your left leg forward and place it between the hands. In the final pose your right leg is stretched back and the head is high. | ||||||
| Uttanasana : This is the same as the position in Uttanasana. Exhale and bring the right leg next to the left leg while raising the body. The head touches the knees. | ||||||
| Back to Namaskarasana : As you inhale, raise the arms over your head and bend backwards in a repeat of Urdhva Namaskarasana. After that return to the position of Namaskarasana. | ||||||
| ** Note : Do the exercise in a well ventilated area, wearing minimal cloths. You can take some rest between these exercises. | ||||||
| Diet | The Food | The Water | Stress | Yoga | Relaxation Tips | Emotions |
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