Caution: Those with cervical problems should practice the following exercises with care. Those suffering from sciatica, slipped disc or serious back conditions, should avoid exercise four.
Exercise 1
• Sit with your legs together and stretched out in front of you and your back erect
• Place your hands behind you and below your shoulders as shown
• Inhale as you slowly drop your head back, push your chest out and bend your foot forward
• Hold for 10-30 seconds, breathing normally
• Slowly lower your chest, raise your head and come back to the start position.
Exercise 2
• Lie on your stomach, your legs straight and your feet together, your soles pointing upward and your forehead on the floor
• Place your palms below and to the side of the shoulders, your elbows tucked in close to the body
• Inhale, slowly raise your head and upper chest as shown
• Hold for 10-30 seconds, breathing normally
• Exhale as you slowly come down to the start position.
Exercise 3
• Lie on your stomach, your legs straight, your feet together, your soles pointing upward and your forehead on the floor
• Interlock your hands behind your back as shown
• Inhale, slowly pull your arms back and raise your head and upper chest as shown
• Hold for 10-30 seconds, breathing normally
• Exhale as you slowly come down to the start position.
Exercise 4
• Sit back on your heels, your knees together, your toes overlapping, your back straight and your palms on your knees
• Inhale, slowly raise both your arms straight above your head
• Exhale and slowly bend your arms forward — straight and in line with your ears. Rest your forehead on the floor and bring your palms together
• Hold for 30 seconds, your body relaxed, breathing normally
• Inhale, slowly raise your arms and upper body, exhale and lower your arms to the start position.
