Caution: People with severe back and shoulder conditions, peptic ulcers, hernia or hyper-throidism and pregnant women should avoid these exercises.
Exercise 1
• Stand on your knees, keeping them apart
• Lean back, place your palms on the soles of the feet, as shown. If difficult, grasp the right heel with the right hand and then the left heel with the left hand
• Push the abdomen forward, drop the head back and arch backwards as far as you can
• Hold the position as long as you're comfortable, breathing normally
• Slowly release one hand, then the other and come back to starting position.
Exercise 2
• Lie on you stomach, legs straight, feet together, soles facing up and forehead on the floor
• Place both palms on the side of the shoulders with elbows tucked in close to the body
• Inhale, slowly raise the head and the upper body and straighten your arms, as shown. Hold the position, breathing normally
• Exhale as you slowly resume the starting position.
Exercise 3
• Stand straight with your legs wide apart and hands on your hips
• Turn one leg and upper body to one side and bend the other knee
• Raise both the arms over the head and place the palms together
• Lower the hips and bend backwards. Look up
• Hold the position for 10-30 seconds
• Repeat with the other leg.
Exercise 4
• Lie flat on your back with your arms by your side
• Apply pressure on your elbows to lift and arch your back, rest the top of your head on the floor and place your palms on your thighs, as shown
• Hold the position for 10-30 seconds, breathing normally
• Slowly release the position, lower the chest and resume the starting position.
