This is the last article focusing on the hips and by now you should be feeling the difference. Today’s asanas particularly stretch and tone the hips and legs. They also strengthen the back muscles, help re-align the spine, strengthen the abdominal muscles and stimulate the digestive process.

Caution: Those with high blood pressure, heart problems, slipped disc or sciatica should not do these exercises.

Exercise 1

Exercise 1

• Sit on floor legs stretched out. Bend one leg, place foot on top of opposite thigh
• Draw other leg to chest, foot flat on floor. Grip big toe with both hands and straighten leg as shown. Keep back straight
• Hold 10-30 seconds, breathing normal
• Repeat other side.

Exercise 2

Exercise 2

• Sit with legs stretched out. Bend knees; bring feet close to body, two-three feet apart
• Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms
• Focus on a point at eye level
• Hold 10-30 seconds, breathing normal.

Exercise 3

Exercise 3

• Sit with legs stretched out. Bend knees, bring feet close to body, and keep legs together
• Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms
• Hold 10-30 seconds, breathing normal.