Exercises that will help you relax

Today’s asanas contract the abdominal region and stimulate the digestive, circulatory, nervous and hormonal systems. They also strengthen the abdominal muscles and help you to relax. Once again I have to remind you that you need to be diligent, committed and regular in your practice to really see and maintain a change.

Caution: Those with neck or lower back problems should consult their doctor or do these very gently. Remember, do not hold your breath in any of these positions but keep your breathing normal.

Exercise 1

• Lie on your back, feet together and palms on floor
• Inhale and raise the right leg as high as possible, keeping it straight, the foot relaxed
• Hold for five seconds breathing normally
• Exhale and slowly lower the leg
• Repeat with the left leg and then with both legs as shown
• Repeat three to five times.

Exercise 2

• Lie flat on your back, your arms beside you
• Bend your right knee to the chest, the foot pointing forward
• Interlock the fingers below the knee and bring the knee close to the chest
• Hold the position for a few seconds and relax the back
• Go back to the start position
• Repeat with your left leg and then go back to the start position
• Now draw both your knees to your chest
• Hold the position, breathing normally. Try and relax the back
• Come back to the start position
• Repeat three times.

Exercise 3

• Lie flat on your back, the legs together, the arms stretched out
• Bend one leg and place it on the other knee
• Gently twist the spine and lower the knee to the floor
• Look in the opposite direction
• Hold for 10-30 seconds
• Repeat with the other side
• Repeat three times.

Exercise 4

• Lie flat on the back, the arms on the thighs and inhale
• Exhale and raise your legs and upper body 45 degrees above the ground
• Stretch your arms straight out towards your toes making a ‘boat’ shape
• Hold for 10-30 seconds, breathing normally
• Slowly lower the legs and the upper body to start position.