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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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Spinal Twist
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Benefits: Brings about strong cross pull of spinal coloumn ; increases elasticity of spine ; slims waistline ; releases tension in back muscles ; improves posture.
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Spinal Twist 1

Step : 1
Sit with legs outstretched and together. Bend left knee and cross left leg over right. Left foot should touch right knee. Right elbow is bent and rests on outer side of left knee. Left hand is stretched back, palm flat on floor.

Spinal Twist 2

Step : 2
Now stretch right hand to grasp the left foot, with elbow touching left knee. (if you are unable to do this, then encircle your right arm around the left knee, bringing it close to your chest. ) Now place left hand behind back with back of hand touching spine. Inhale. Look up over your left shoulder, eyes toward the ceiling. Hold your breath and the pose for 5 seconds

Spinal Twist 3

Step : 3
Exhale as you turn your head forward and down to relax. Repeat twice : inhale, look up, exhale, head down. Then repeat same movements crossing the right leg over the left with left hand grasping right foot.

At first glance this posture looks tricky ; it is more easily done than explained. You should have no difficulty if you can remember that the right hand crosses over the left leg, and vice versa.
It is one of the best yoga exercises to release tension in back muscles and increase the spine's elasticity , as well as slim the waistline.
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Four - Way Stretch


Benefits :  Gives maximum limbering of spine ; tones waist, legs and arms ; exercises lungs.
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Four-Way Stretch 1

Step : 1
First, stand with feet together, hands to the sides. Inhale deeply and raise arms overhead. Interlock fingers, palms up. Hold breath and stretch upward on tiptoe, feeling pull in the spine and undersides of arms.

Four-Way Stretch 2

Step : 2
Second, exhale and bend forward, touching the floor if possible, with clasped hands. Bring them close to feet, or as far down as you can.

Four-Way Stretch 3

Step : 3
Third, Inhale and come up to standing postition with arms raised. Hold breath. Bend to the left and to the right without bending elbows. Hold each time to feel pull along the sides, then stretch upward on toptoe. Lower arms. Exhale and relax.

Repeat Twice.
To gain maximul benefit from the four - way stretch, hold each movement for 2 seconds.
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The Locust

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Benefits :   Tones muscles of abdomen and lower back, firms buttocks, hips and thighs, brings rich supply of blood to brain.
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The Locust 1 The Locust 2
Step : 1 Step : 2

Lie face down, chin on floor, nose up, legs together, eyes closed. Clench fists and place them close together, thumbs touching, under the groin.

Inhale deeply. Press fists against floor to thrust legs upward as high as possible keeping head down, knees straight.Hole pose for 5 seconds. If possible, Hold your breath for this period; otherwise, breathe freely. Exhale, lower legs. Repeat three times.

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