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Yoga

The Triangle (Yoga Exercise)

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Benefits

Gives an excellent lateral stretch to the spine, tones the spinal nerves, helps in the proper functioning of the digestive system. It makes the body flexable.

How to do the exercise:

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1.Stand with your feet well apart (about 3-4 feet). Point your left foot to the left, and your right foot slightly to the left. Stretch your left arms out at shoulder level and bring the right arm straight up, against your right ear. Now inhale.

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2.As you exhale, bend to the left and slightly forward to bypass your ribs. Slide your left hand down your left leg and hold on to the lowest part you can reach. Look out at your right hand. Take several full breaths in this position before releasing it. Repeat, bending to the right.

Source:Allayurveda.com

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Yoga

The Lotus Posture (Yoga Exercise)

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BENEFITS

Effective For liver disorder . It is considered as the best posture for concentration and meditation.

HOW TO DO THE EXERCISE.

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Lotus warm-ups
Sit with spine erect and soles of the feet together, heels close to the body. For the Ankle-knee pose, press your knees forward with a straight back. For the Butterfly, right, clasp your feet and move your knees up and down.

Those who are biginers, it seems to be little diffucult at first, but gradually it becomes easy.

The lotus

1.To assume the Lotus position, start by sitting with your legs out in a “V” shape in front of you, with spine erect. Bend one knee and bring the foot in, placing it high on the thigh. Now bring the second foot in. If you place it under the opposite thigh, you form the Half Lotus.

2.The Half lotus(Ardha Palmasan) which is easier at first, and can be used for meditation and pranayama until your legs are more supple. For the full Lotus, you lift the second leg in over the first placing the foot high on the opposite thigh. In the classic Lotus, the left leg is on top, and the knees touch the floor.

3. Close your eyes,place your hands and fingers as shown in the picture.

4. Take one or two deep breathing and try to concentrate your mind on a particular object.

5. Stay in this position for some time and then take out the legs and stretch, take little rest.

6. Now repeat the lotus again just by altering the leg positions.

Source:Allayurveda.com

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Yoga

Leg Raises(Yoga Exercise)

Description of the Asana.

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The simple exercises prepare the body for asanas, strengthening in particular the abdominal and lower back muscles.Releves back pain.

Single Leg Raising

Inhaling raise the right leg as high possible; then, exhaling, lower it down. Repeat with the left leg. Perform three times.
Inhaling, raise the right leg, then clasp it in both hands and pull it toward you, keeping your head down. Take a few breaths.
Now raise your chin to your shin and hold for one deep breath; then exhaling, lower the head and, leg. Repeat three times each side.
Double Leg Raising

Lie flat on the floor inhaling, raise both legs, keeping your knees straight and your buttocks on the floor ; then exhale and lower them. Repeat ten times.

Note: Make sure that your lower back remains flat on the floor while you bring the leg down,to avoid injuring your spine.

Source:   www.allayurveda.com

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