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CROSS LEG LUMBAR STRETCH

Posted by srilavanya Friday, May 21, 2010 0 comments

CROSS LELUMBAR STRETCH:

Lie down on your back with legs together with the hands stretched in the side at the shoulder level with palms facing the floor.
Bend the right leg and cross it over the left leg and right feet locked with left calf.
Now slowly inhale and while exhaling. Slowly bend both the legs to right side and simultaneously the head to the left.
Inhale slowly brings back the legs and head to the center.
Exhales slowly bend both the legs to left side and simultaneously turn the head to the right.
Inhales slowly bring back the legs and head to the center.
This is one round.
Repeat 9 rounds.
Do it on the other side (that is cross the left leg over right and lock the left feet to the Right calf).
Repeat 9 rounds.

BENEFITS:
It relieves the pain in knees, back, hip and ankle. It also strengthens the legs and abdomen.

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SIDE LEG LUMBAR STRECH:

Posted by srilavanya Wednesday, May 19, 2010 0 comments



SIDE LEG LUMBAR STRECH:

Lie down on your back with legs together and hands in the side kept at shoulder level with palms facing the floor.
Bend the right knee and place the right feet parallel to left knee on the ground.
Inhale deeply and while exhaling slowly move the right knee to the right side towards the floor, as far as comfortable and simultaneously turn the head to the left as far as you can.
Then while inhaling, raise the right knee up and turn the head back to the center.
Now while g move the right knee to the left towards the floor and simultaneously turns the head to the right
While inhaling bring back the right knee and the head to starting position (To the center).
With this one round is completed and repeat 5rounds.
Repeat the same on the left side i.e. with the left leg folded and right leg straight on the floor. Repeat 5 rounds.
Repeat the same with both legs.i.e. Bend both the legs. Repeat 5 Rounds

BENEFITS:
Cures all pains in hip, back, neck and knee and helps to keep the slim and trim

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STRAIGHT LEG RISING:

Posted by srilavanya 0 comments


STRAIGHT LEG RAISING:

Lie down straight on the back with the hands stretched straight above the head.
Inhale lift up the right leg straight without bending the knees as far as possible up to 90decrees form the round.
Exhale slowly bring down slowly and place the right leg on the ground.
This constitutes one round of straight leg rising.
Do 9 rounds on left leg.
Do the same with both legs together for 9 rounds.

BENEFITS:

This asana reduces the fat around the calf muscles, thighs, back and abdomen. It strengthens all abdominal parts and improves the stamina.

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SHASHANKASANA BREATHING(Moon pose)

Posted by srilavanya 1 comments

SHASHANKASANA BREATHING:
(Moon pose)

Sit in Dan asana go to Vajrasana. Make a first at the back with left hand.
Inhale slowly bends backward slightly.
Exhale slowly bend forward slowly so that the abdomen touches the thighs first, then the chest touches the knees and then the forehead is kept on the ground.
Inhale slowly comes back straight and lean backward a little.
This consistitutes one round of shashankasana breathing.
Repeat for nine rounds.

BENEFITS:


It reduces the fat in abdomen and also helps to massage the abdominal parts. It helps cure all digestive disoders, give rest to the heart, expands the lungs and also cures migraine.

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TIGER BRETHING IN YOGA

Posted by srilavanya 0 comments



TIGER BRETHING:

Sit in Dan asana: Go to Vajrasana.
Lean forward and take one arm distance in between the knees and in front of the knees
Stand on the knees and palms. Part the legs at back parallel to knee’s position.
Now inhale lift the head up and your back will the chest and the back will make a upward (convex)curve,
This is one round of Tiger Berthing.
Then repeat for 9 Rounds.

BENEFITTS:


It removes back pain and neck pain .Also strengthens the menstrual periods; Relieves breathing troubles and Asthma

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BREATHING EXERCRSES FOR ASANAS

Posted by srilavanya Monday, May 10, 2010 0 comments



BREATHING EXERCRSES FOR ASANAS

Hands stretch breathing:
1. Stand straight .keep the feet in ‘V’ shape
2. Interlock the fingers and place the palms over the chest
.
Stage-1 90decrees (straight in the front at shoulder level)
1. Inhale stretch forward the hand so that the palms face outwards
2. Exhale slow process and bring the hands back to the chest. Do it for 5times.

Stage-2 135 decrees (when you have head straight and look up to maximum that position)
1. Inhale, stretch hand little above the shoulder level in the front the same away.
2. Exhale slowly reveres the process and brings the hands back to the chest. Do it for 5times.

Stage-3 180 decrees (straight above the head)
1. Inhale stretch up straight above the head so that palms facing the ceiling.
2. Exhales reverse the process and bring back the hands to the chest. Do it for 5times.

Benefits: It strengthens the hands, shoulder and the neck.
It also helps you to take a long breath, allows the chest to expand and improves the body stamina

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