Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Abdominal stretching

We continue with asanas that are beneficial for the digestive system. They stretch the stomach and intestines, stimulate and tone the digestive organs and help ease your stomach problems as well as constipation. Remember that it is the lack of a good diet and exercise that has contributed to your stomach disorders. To see a change and improvement, you will have to be regular in your practice.

Cautions: Those suffering from severe back problems, weak hearts and high blood pressure should avoid Exercises 1, 3 and 4. Those suffering from stomach ulcers or colitis or those who have had a surgery, should consult their doctor before attempting these exercises.

Exercise 1

• Stand on the knees, placing them apart and stretch your feet

• Lean back, grasp your right heel with your right hand and the left heel with your left hand

• Push the abdomen forward, drop the head back and arch backward as far as you can

• Hold the position as long as comfortable, breathing normally

• Slowly release one hand, then the other and come back to the starting position.

Exercise 2

• Lie on your stomach, legs straight, feet together, soles upward and the forehead on the floor

• Place your palms in line with the shoulders and tuck your elbows close to the body

• Inhale, slowly raise your head and upper body, straighten the arms and arch your back, as shown

• Hold the position, breathing normally

• Exhale as you slowly return to start position.

Exercise 3

• Stand straight with your legs wide apart and hands on your hips

• Turn one leg and the upper body to one side and bend the front knee

• Raise your arms straight up over your head and place both the palms together

• Lower the hips and bend backwards as far as you can. Look up

• Hold the position for 10-30 seconds

• Repeat with the other leg.

Exercise 4

Exercise 4

• Lie flat on your stomach with your legs together, arms beside the body and the chin on the floor

• Bend both your knees

• Reach for your toes or ankles and grip them firmly

• Inhale and raise your upper body while stretching the leg muscles and pushing your feet backwards

• Hold the position for 10-20 seconds

• Exhale and slowly release the legs.