Asanas that stretch the sides, the muscles of the pelvic region, the trunk, arms and thighs

Today’s asanas stretch the sides, the muscles of the pelvic region, trunk, arms and thighs. They also strengthen the back muscles.

Caution: Those with severe back problems should not do these.Those with knee pain should place a cushion underneath the bent knee.

Exercise 1

• Kneel and stretch right leg out to side, point foot outward
• Bend left arm and place hand near left armpit
• Exhale and slide right hand down leg towards ankle
• Hold for 10-30 seconds
• Inhale, return to start position
• Repeat with other side.

Exercise 2

• Kneel and stretch right leg out to side, point foot outward
• Inhale, raise left arm above the head
• Exhale, bend to the right, sliding right hand down leg towards ankle
• Hold for 10-30 seconds
• Inhale, return to start position
• Repeat with other side.

Exercise 3

• Kneel and stretch one leg out to side, foot pointed out
• Raise both arms, grip elbows with hands as shown
• Exhale and bend towards outstretched foot
• Hold for 10-30 seconds
• Inhale, return to start position
• Repeat with other side.

Exercise 4

Exercise 4
• Kneel and stretch right leg to side, foot pointed out
• Bend to the left, place left palm on floor as shown
• Raise right arm and stretch over the head, parallel to floor
• Hold for 10-30 seconds
• Return to start position
• Repeat with other side.