YOGA FOR THE UPPER BODY - II

In today's workout, the first two asanas strengthen and tone the arms, upper body and back. They also help improve balance, concentration and will power. The third exercise stretches and relaxes the arms, upper body and the abdominal area.

Caution:

1. Those with a frozen shoulder should be careful when practicing these asanas.
2. Those with tennis elbow and wrist or other elbow problems should not attempt Exercises 1 and 2.
3. Those with peptic ulcers and hernia should not attempt Exercise 3.

Exercise 1
• Lie down on your stomach with elbows bent and placed close to the body, and both your hands beside the chest
• Raise the entire body by straightening your arms and do a push-up
• Raise one leg with the foot pointing up
• Hold the position for 10-30 seconds, breathing normally
• Place both your knees on the floor, relax your hands and sit back on your heels
• Repeat with other side.



Exercise 2
• Repeat Step 1 and 2 of Exercise 1
• Raise one leg and the opposite arm, as shown
• Hold the position for 10-30 seconds, breathing normally
• Lower the leg and the arm. Then lower the knees on to the floor. Relax your hands and sit back on the heels
• Repeat with other side.



Exercise 3
• Lie flat on your stomach with your palms on the floor just beside shoulders
• Inhale, raise your head, shoulders and upper back
• Straighten out your arms, arch your back while keeping the shoulders straight. Look up.
• Hold the position for 10-30 seconds, breathing normally
• Exhale and slowly resume the starting position.