Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Exercises to relieve your back

One of the major causes of insomnia is a stiff and strained back that can hinder sleep. A full day of stress tightens the back muscles, making you feel stressed. These simple forward bends help these back muscles relax and make you feel light and easy so that you can slip into comfortable slumber.

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.

EXercise 1

• 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.

EXercise 2

• 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.

EXercise 3

• 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.

EXercise 4

• 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.