YOGA FOR THE UPPER BODY - I

Today, we begin working on the upper body. This is an area that we all (especially women) need to strengthen and develop. For the next nine days we will focus on asanas that work on the arms, chest, shoulders, upper side muscles and neck. Practiced regularly, these asanas will help strengthen and improve the shape of your upper body and give you a good posture.

Today's asanas strengthen and tone the arms, the back and the neck, and increase the flexibility of the shoulder joints.

Caution:

1. Those with tennis elbow or wrist or other elbow problems should not try these asanas.
2. Those with a frozen shoulder should take care while practicing the asanas.

Exercise 1

• • Lie on your stomach with elbows bent and placed close to the body. Place your hands beside the chest
• • Raise the entire body by straightening the arms and do a push-up
• • Keeping the body straight, move it forward and shift the weight to the upper body. Keep your toes in a fixed position
• Hold the position for 10-30 seconds, breathing normally
• Place your knees on the floor, relax both hands and sit back on the heels.

Exercise 2
• Repeat the first two steps from Exercise 1
• Keeping the body straight, raise one arm with your palm facing down, as shown
• Hold the position for 10-30 seconds, breathing normally
• Place your knees on the floor,relax both hands and sit back on the heels
• Repeat with the other arm.



Exercise 3
• Repeat the first two steps of Exercises 1 and 2
• Turn the entire body to one side with one palm placed on the floor
• Extend the upper arm above your head so that both the arms are in a straight line
• Hold this position for 10-30 seconds, breathing normally
• Straighten the body, placing both knees on the floor. Relax your hands and sit back on the heels
• Repeat with the other side.