Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Exercises to increase flexibility

Stretching and twisting the body have a powerful effect on the system – they increase your flexibility and help you relax. Pay attention to your breathing and make sure you breathe deeply while inhaling as well as exhaling.

Caution: Those with severe back conditions should do Exercise 1 and 3 very gently and avoid Exercise 2.

Exercise -1

• Sit with your back straight and place both your arms behind you, as shown, with fingers pointing away from the body

• Bend one leg and place the foot next to the kneecap of the other leg on the other side

• Gently twist spine, take the knee towards the floor on the opposite side

• Hold the position for 10-30 seconds, breathing normally

• Repeat with the other side.

Exercise -2

• Lie flat on your back, with your arms stretched out

• Raise one leg up, keeping your knee straight

• Keeping both your shoulders on the ground, lower one leg across the body, towards the floor. Hold the toes and look in the opposite direction

• Hold the position for 10-30 seconds, breathing normally

• Repeat with other side.

Exercise -3

• Lie flat on your back with your arms stretched out and palms facing the floor

• Bend one leg and place the foot on the other knee

• Gently twisting the spine, drop the upright knee towards the floor. Keep both your shoulders on the floor and look in the opposite direction

• Hold the position for 10-30 seconds, breathing normally

• Repeat with the other side.