Cautions: People suffering from back problems should be careful while doing Exercise 1 and 2. Those with high blood pressure, heart conditions, severe back conditions or severe eye conditions should avoid Exercise 3. Those with cervical spondylitis should keep their head on the floor for Exercise 4.
• Stand with your feet together and your back straight
• Inhale and raise both your arms above the head
• Exhale and bend forward, resting your palms on floor and bring the head down to the knees
• Hold the position for 10-30 seconds, breathing normally
• Inhale, raise both your arms and resume the starting position.
• Sit with your legs stretched and your back straight
• Bend your knees and bring the soles of the feet together
• Gently pull the feet towards the groin
• Inhale, raise both your arms, exhale as you bend the body forward and rest your hands on the floor, as shown
• Hold the position for 10-30 seconds, breathing normally
• Inhale slowly as you raise your arms and body and return to the starting position.
• Stand straight with your legs about a meter apart
• Bend forward from your hips and place your hands on the floor
• Hold both the ankles, as shown and rest the head on the floor
• Hold the position for 10-30 seconds, breathing normally
• Slowly resume the starting position.
• Lie down on your back, with your arms by your side
• Inhale and raise your right leg
• Bend the right leg, hold the right knee with your hands and exhale as you bring your chin towards the knee
• Hold this position for 10-30 seconds, breathing normally
• Repeat with the left leg Now, inhale and raise both the legs
• Bend the knees, hold them with your hands, as shown, exhale as you bring your chin towards the knees
• Hold this position for 10-30 seconds, breathing normally
• Straighten your legs and slowly resume the starting position.
Insomnia or inability
to sleep is a modern disease which will
get worse in the coming days as man is
getting more & more stressed &
his brain cannot slow down even if he
wishes to. One way to stop the mind from
this non-stop thinking is to rush blood
to the head. This relaxes the brain helping
you to unwind & fall asleep. These
simple inverted postures if practiced
before going to bed can make a huge difference
to your quality of sleep.
Caution: Those with high blood pressure
should consult their doctor before doing
Exercise 2.
* Exercise 1
• Sit in the padmasan
position. Sit with your legs stretched out,
and the back straight. Bend one leg; place
the ankle on the opposite thigh close to the
groin. Bend the other leg and place the ankle
on the thigh of the bent leg, close to the
groin
• Take your hands behind your back, with
one hand catch hold of the other wrist
• Close your eyes and relax the body and
inhale
• Exhale as you bend forward and rest the
forehead on the floor
• Hold for 10-30 seconds, breathe normally.
• Inhale as you raise the body back to the
starting position.