Advanced asanas for the back

Yesterday we did asanas in which we stretched backwards. Today we focus on forward bending asanas that massage and tone the abdomen, open up the hips and stretch the hamstring muscles.  They also increase blood flow to the head, improve metabolism, concentration and vitality.

Caution: Those with high blood pressure or severe back problems should not perform these.

Exercise 1

• Stand with feet together, back straight
• Exhale and bend forward from the waist to touch forehead to knees, palms either holding your ankles or resting flat on the floor
• Hold for 10-30 seconds, breathing normal
• Inhale as you come back to start position.

Exercise 2

• Stand with feet wide apart, back straight
• Catch hold your wrists behind back
• Exhale and bend forward from the hips, stretching the arms up as shown
• Hold for 10-30 seconds, breathing normal
• Inhale as you come back to start position.

Exercise 3

• Stand with feet wide apart, back straight
• Exhale and bend forward from the hips. • Catch hold of the ankles as shown and rest the head on the floor
• Hold for 10-30 seconds, breathing normal
• Inhale and slowly come back to start position.

Exercise 4
• Stand with feet together, back straight, arms raised parallel to floor
• Exhale and bend forward from the hips so that back and arms parallel to floor
• Now raise upper body, arching the back as shown so that the body forms a v-shape
• Hold 10-30 seconds, breathing normal.