Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Mudras and asanas for the digestive system

In Yoga, mudras are a combination of physical movements, attitudes or gestures that focus on changing the homeostasis (internal environment) of the body. I have given you two mudras and two asanas to do today that will particularly affect and improve the working of your endocrine and digestive systems and de-stress and relax you. They will also help to tone and exercise the body.

Caution: Those with backache or severe arthritis of the knee joints should not do exercises one and two.  Those with severe back and neck problems, hernia, high blood pressure, heart problems and women that are menstruating, should avoid exercise three.

EXERCISE 1

EXERCISE 1

•  It in padmasan. Sit with your legs stretched out and your back straight. Bend one leg; place your ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin
•  Take your hands behind your back and with one hand catch hold of the other wrist
•  Close your eyes relax the body and inhale
•  Exhale as you bend forward and rest your forehead on the floor.
•  Hold for 10-30 seconds, breathe normally
•  Inhale as you raise body back to start position.

EXERCISE 2

EXERCISE 2

•  Sit back on your heels, the knees together, the toes overlapping, the back straight and the palms on the knees
•  Inhale, slowly raise both your arms straight above your head
•  Exhale and slowly bend the forward arms straight and in line with the ears. Rest the forehead on the floor and bring the palms together
•  Hold for 30 seconds, the body relaxed and breathing normal
•  Inhale, slowly raise your arms and the upper body, exhale and lower the arms to start position.

EXERCISE 3

EXERCISE 3

•  Sit with your back straight and your legs stretched out
•  Inhale and raise your arms upward
•  Exhale and stretch forward. Hold your ankles or the big toe, pull your body down and rest the forehead on the knees as shown
•  Hold for 10-30 seconds breathing normally.

EXERCISE 4

EXERCISE 4

•  Sit with your back straight and your legs stretched out
•  Bend one leg and place it so that the heel touches the groin area
•  Inhale and raise your arms up straight
•  Exhale, bend forward to grasp the ankle or foot and bring the forehead down to touch the knee
•  Hold for 10-30 seconds
•  Repeat with other leg.