Healthy back & Yoga & Health admin on 12 Dec 2006 10:53 am
Strenghthening back - day three
Basic exercises for strengthening the back
The Following asanas strengthen the back and neck muscles and also tone the hip muscles. These should not be performed on a hard surface as this may hurt the knee joints — so please use a mat.
Exercise 1
Exercise 1
• Get down on all fours, palms directly under your shoulder, fingers facing forward, knees in line with your hips, soles upward
• Inhale and stretch one leg up as high as possible keeping hip muscles tight
• Stretch out the opposite arm, shoulder in line with the ear
• Hold for 30 - 60 seconds
• Repeat with other leg and alternate arm.
Exercise 2
Exercise 2
• Stay on all fours as in step 1 of previous exercise
• Look straight ahead, stretch one leg up straight and parallel to floor
• Inhale and bend the knee of raised leg. Reach back with the same side hand. Grip the toes and pull the leg up as shown. Keep arms straight
• Hold for 30 - 60 seconds
• Come back to start position
• Repeat with other leg and alternate arm.
Exercise 3
Exercise 3
• Get down on all fours as in step one of exercise one
• Curve the back down as shown
• Looking straight ahead, inhale and raise one arm as shown. Keep shoulder level with ear
• Hold for 30-60 seconds
• Repeat with other arm.