Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Asanas for stretching the pelvic girdle

Over the last two days, we have focused on exercises that strengthen the pelvic region. Maintaining and increasing the flexibility of the pelvic muscles, is as important as strengthening your pelvic region. Any muscle is more effective when its range of movement is higher and it is in a relaxed state.  The pelvic region is an area which tends to tighten up with the high stress levels of modern day life.  Stretching these muscles will help increase the range of movement in this area. It will also bring you to a more relaxed state so that your sexual performance improves, as a tense individual has a tendency towards premature ejaculation.

Caution: Those with high blood pressure, heart problems, neck or lower back problems, stiff knee joints or weak wrists should avoid these asanas. Those with cervical problems should keep the head on the floor while doing exercise two. Raise your hips slowly and make sure you don't come down with a jerk.  Do not hold your breath.

Exercise 1

• Lie on the back, the arms by your side and the palms facing down

• Bend the legs and position them a foot apart

• Press the palms down and slowly raise the hips

• Hold the position for 30 seconds, breathing normally

• Slowly lower your hips to the ground.

Exercise 2

• Lie flat on the back, your arms beside you

• Bend your right knee to the chest, your 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 the left leg, 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.

Exercise 3

• Lie flat on your back and bend your knees, place the feet near the hips

• Place your palms underneath your shoulders with your fingers pointing towards your feet

• Raise your hips and arch your back, shifting your weight onto your hands

• Pushing up, raise your head and upper body as far as you can

• Hold for 10-30 seconds breathing normally

• Slowly lower the hips and straighten the legs, bring arms down by the side.

Exercise 4

• Lie on your back, your arms by your side and your palms down

• Bend the legs and position them a foot apart

• Support your waist with both your hands and slowly raise the back and hips

• Stretch out one leg straight with the foot facing the ground

• Stretch out the other leg, as shown

• Hold for 30 seconds, breathing normal

• Slowly bring your legs back one-by-one, remove the hands, lower the hips and straighten the legs.

Exercise 5

• Bend the right leg to bring the knee in front of the body and stretch the other behind

• Bend the back leg at the knee

• Lift both arms above the head and bend

• Arch the upper body and look up at the sky, catch hold of the toes of the bent leg

• Hold for 30 seconds breathing normally

• Release and repeat with the other side.