Astrology Horoscope Services

Yoga For All Ages

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Yoga Home    |    Abdomen & Arms   |   Eyes   |  Face Neck & Shoulders  |   Hips Thighs Knees & Ankles  |  Posture & Balance
Spine   |  Some Other  Exercises  |  Waist

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The Wheel

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Benefits :   Develops strong back and arm muscles, when body is held high, arms, legs, spine, and waist are toned and strengthened.
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The Wheel can be practiced either with feet flat on the floor or with heels raised. Since this exercise requires strong back and arm muscles to lift the torso, practice each step gradually to give your muscles time to strengthen. The Wheel is best done with bare feet to avoid sliding.

The wheel 1

Step : 1
Lie on your back with knees bent, legs slightly apart, feet flat on the floor. Fold arms on chest. Inhale, raise buttocks off the floor as high as possible.

The wheel 2

Step : 2
Place arms overhead, palms flat and pressing on the floor. Raise heels with toes firmly on floor, or keep heels flat.

The wheel 3

Step : 3
Now try to lift yourself higher. If you slide your head forward ( away from your hands), you will be able to raise your torso in a bridge with palms and toes supporting your back.

The wheel 4

Step : 4
When your arms have gained sufficient strength and your spine has become more flexible, you will be become more flexible, you will be able to raise your torso higher while straightening arms to arch the spine, with head raised. Palms and toes ( or feet ) are firmly on the floor to avoid sliding. When you are in this position, hold for 10 to 15 seconds to feel the tremendous stretch in the spine, arms and legs. Repeat twice.
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Spinal Balance

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Benefits :  Strengthens abdominal muscles, firms hips, buttocks and legs.
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Spinal balance 1

Step : 1
Clasp hands behind head. Inhale, bend slightly back to raise legs with knees straight. Hold the pose, then relax.

Spinal balance 2

Step : 2
Bend Knees close to body and grip toes.

Spinal balance 3

Step : 3
Then raise legs without losing grip on toes. ( If this so too difficult, balance against a wall and try to raise one leg at a time.)

Spinal balance 4

Step : 4
When balance is secure, bend head close to knees and clasp hands behind knees.

Hold the pose, then relax hands and place palms flat on floor while lowering legs.
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ShoulderStand And Variations

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Benefits :  Increases elasticity of spine, slims waistline, releases tension in back muscles, improves posture.
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Shoulder stand and variations 1

Step : 1
With legs in the Shoulderstand pose , inhale and bend right knee with sole of foot close to left knee. Chin is pressed against jugular notch. Hold the pose, then straighten right leg to vertical position. Repeat with left leg

Shoulder stand and variations 2

Step : 2
Inhale and lower right leg over head without bending the knee until toes touch floor ( or as far down as you can reach). Hold the pose, then return leg to vertical position. Repeat with left leg

Shoulder stand and variations 3

Step : 3
Inhale and lower both legs over head without bending knees until toes touch the floor ( or as far down as you can reach). Hold pose while pulling in abdominal muscles. Then return to vertical position.

Shoulder stand and variations 4

Step : 4
Inhale and lower legs a little over head without bending knees. Elbows support body with hands gripping waist When balance is secure, slowly remove hands and place them on the thighs. Balance in this " pose of tranquillity." Return to vertical position with hands supporting body, then gradually lower legs to the floor.

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Each exercise should be done twice without lowering the body, and the pose held for 5 seconds while breathing freely
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