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| 1. |
Proper Breathing - Yogic
breathing.
Yogic breathing or full abdomen breathing |
| 2. |
Kapal Bhati
Exhalation exercise, supplies more oxygen
to brain, forehead shines, cleanses respiratory
track and sinus |
| 3. |
Eye Excercise -
Strengthens the eye muscles |
| 4. |
Neck Excercise-
Prevents spondylitis and keeps the neck
in shape |
| 5. |
Leg Raising-
Reduces stomach and waist, strengthens the muscles |
| 6. |
Spinal Twist -
Gives massage to spine and nervous system, promotes
equilibrium |
| 7. |
Cuddle Pose (Pavanmukta Asana)-
Removes excessive wind problem, massages the spine
and reduces stomach fat. |
| 8. |
Half Shoulder Stand (Viparita Karani)
Helps in constipation & piles, re-circulation
of blood in the lower limbs etc |
| 9. |
Fish Pose (Matsya Asana)-
Removes stiffness from the cervical, thoracic and
lumber regions. Rounded shoulders are corrected,
increases lung capacity, relieves spasm in bronchial
tube and relieves asthma |
| 10. |
Sandwich Pose-
Stretches the whole back side, joints and reduces
stomach. Gives massage to internal organs while
breathing |
| 11. |
Inclined Plane (Purvottan asana)
Opposite of forward bend, increases flexibility
& strengthens wrists and hips. |
| 12. |
Cobbler Pose-
Stretches pelvic joints, helps in preventing urinary
track infection |
| 13. |
Crocodile Pose-
Relaxation pose lying on the stomach. |
| 14. |
Cobra Pose-
Gives strength to spine, excellent for back pain,
revitalizes lower area of body |
| 15. |
Bow Pose (Dhanurasana) -
Gives massage to naval area, helps in constipation,
stretches body from both sides |
| 16. |
Cat Pose-
Gives massage to the spine and relaxes it. |
| 17. |
Dog Pose-
Stretches Hamstring muscles and relaxes the heart. |
| 18. |
Child Pose–
Relaxation pose while sitting on heels |
| 19. |
Diamond Pose (Vajra Asana)
–
Removes stiffness from knees and ankles, activate
pancreas, helps diabetic person. |
| 20. |
Lion Pose–
Increase appetite. Relaxes back muscle of throat |
| 21. |
Hand Exercise-
Opens shoulder joints, relaxes back muscles |
| 22. |
Stork pose-
Strengthen legs. Improves concentration |
| 23. |
Tree Pose-
Stretches spine, relaxation while standing |
| 24. |
Forward Bend-
Stretches hamstring muscles, increase blood flow
towards the head, helps remove depression |
| 25. |
Triangle Pose (Trikona Asana)-
Tones the spinal nerves and abdominal organs, increases
peristalsis of the digestive tract. |
| 26. |
Final Relaxation (Shavasana)-
Relieves mental and physical stress. Keeps the mind
and body calm. Leads to overall rejuvenation
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