15 January 2010
Muscles need regular stretching to prevent them from getting sore and stiff over time.
Bhujangasana:
Lie on your stomach with your forehead touching the ground. Now place your palms under your shoulders on the ground. The elbows too should be on the ground. Inhale and raise your torso very slowly. Raise the head and chest, arching backwards, without lifting the elbows off the floor. Keep your toes and heels together. Keep your eyes closed, your attention focused on your back. Hold this position for as long as you can, while breathing normally. Then return to the original position while exhaling and relax. Repeat this asana three times. Sarpasana: Lie on your stomach with your forehead touching the ground. Join your heels and keep your feet grounded. Now take both your arms behind your back and interlock your fingers. Inhale and raise the front part of your torso very slowly. Raise the head and chest, arching backwards and stretching your hands towards your legs. Your eyes should be closed and your attention focused on your back. Hold this position as long as you can, breathing normally. Then return to the original position while exhaling and relax. Repeat this asana three times.
Ardh Naukasana:
Lie on your stomach with your forehead touching the ground. Join your heels and keep the feet firmly planted on the ground. Stretch your arms out in front, palms down. Rest your chin on the floor. Inhale and raise your right hand, head and chest slowly. Simultaneously, lift your left leg very slowly, without bending it at the knee. Hold this position for as long as you can. Exhale as you bring your hand and leg down, very slowly. Repeat for your left hand and right leg. Repeat the cycle three times.
Benefits:
With regular practice of these asanas, the neck, shoulders and back muscles get strengthened and flexible. They also help strengthening the nervous system. Beneficial in slip disc, sciatica pain, back pain and osteoporosis; strengthens the heart muscles and hip joints.
Caution:
Not recommended if you are suffering from hernia.
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