Yoga can benefit you in many ways, by increasing your metabolism and toning your body, mind and spirit. You not only benefit physically, but also mentally.
Bhujangasana – Lie on the floor upside down. Keep your legs together with your toes stretched backwards. Keep the palms near your chest and bend your head and the back upwards in a coverage position. At the same time curl your legs and bring it near your bent head.
Benefits — Strengthens back muscles and makes spine stronger
Pawanmuktasana – Lie on the ground, Bend the right knee and bring the thigh to the chest. Interlock your fingers on your leg just below your knee. Keep your left leg straight on the ground. Hold your breath and raise your head and shoulder off the ground and try to touch the right knee with your nose. Exhale slowly and come back to the normal position.
Benefits — Improves digestive system and makes your spine flexible and strong
Dhanurasana — Lie flat on your stomach, Bend your knees and fold your legs upwards. Hold your legs with your hands behind the ankle. Slowly lift your body up as much as possible.
Benefits — Reduces weight in the abdominal area and strengthens your spine.
Sarvangasana – Lie flat on your back and inhale deeply while raising your legs and spine until the toes point to the ceiling. The body rests on the shoulders and the back of the neck. The body is supported by the hand, which are places on the center of the spine between the waist and the shoulder blades. Keep your legs and spine straight.
Benefits — Increases blood flow and reduces stress.
Surya Namaskar — Stand on the edge of your mat in a prayer pose. Then raise both your hands backwards. Bend down and slowly hold both your foot. Push your right leg back and bring the right knee to the floor. As your breath in bring your whole body in a straight line. Slightly take your hips back, slide forward and rest your chest and chin on the floor. Slide backwards and raise your chest upwards. Breathe out and lift your hips and tailbone upward. Bring your right foot ahead and left foot behind. Bend down and slowly hold both your foot. Raise both your hands backwards. Come to your starting position.
Benefits — Good exercise for all the parts of your body.
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