![]() Spread your shoulder blades away from each other to keep the plank straight.īenefits: Kumbhakasana strengthens the shoulders and arms, muscles along the spine and also helps to build stamina and endurance. With your index knuckle on the floor, keep pressing your hands down. Place your hands directly under the shoulders and your knees underneath your hips, parallel to the floor which is similar in position to when you do cat and cow poses of Yoga. Precautions - This exercise is not for those suffering from neck or back injuries, migraine or low/high blood pressure.Ī post shared by Be.Jovial as a beginner’s best friend, plank pose challenges your arm balances. It is especially useful for pregnant women since it not only shifts their center of gravity but also stretches and opens the hips which can be a big help during delivery. It also relieves gastritis, indigestion, acidity and flatulence while strengthening the ankles and the palms, reducing the piled up stress and anxiety and reduces discomfort. With every exhale, let the body relax a little more.īenefits - Since Trikonasana involves the whole body, its benefits are immense including treating the neck sprain, stimulating and transporting the blood flow throughout the veins and body hence, reducing any risks of a block or stroke, stimulating the digestive system, improving the flexibility of the spine and correcting the alignment of shoulders. Keeping your head in line with your torso, you can gaze up at your left palm if comfortable. Meanwhile, your right hand can either rest on your ankle or shin or even on the mat if you are comfortable. ![]() Inhale and bend your body from your hip to the right and raise your left arm straight up. Turn your right foot to face outside while keeping the heel inwards. Precautions - In case you suffer from severe eye problems such as glaucoma or have serious neck and back pains, do not perform this asana.Ī post shared by Sarah Moosavi straight on a flat even ground with your feet comfortably apart. This pose also helps in easing lower back pains, swollen ankles and varicose veins which are a common symptom of pregnancy. It allows you to completely relax your mind and body and helps to cool it down while refreshing the circulatory system. It is also a great practice to stimulate the hormone system and strengthen the core. Begin with 1-minute and then slowly increase the duration of practice to 10 minutes.īenefits - This asana enables quicker movement of water from the small intestine to the larger intestine, which cleanses the stomach. Keep the legs perpendicular to the floor and your back inclined at an angle of 45-60 degrees with the floor. ![]() Support the back by placing the palms on the lower back with elbows on the ground. Take the legs slightly behind to lift your lower back. Viparita Karni or legs-up-the-wall pose of YogaĪ post shared by DANI BULGRIEN | CPT It massages the digestive organs and also stretches, strengthens and adds flexibility to the spine which is useful because the back has to support more weight as the pregnancy advances.Ģ. Hold the breath for 3 seconds then, go back to the tabletop position.īenefits - Marjariasana is called the cat pose and gives the body an amazing feline stretch while strengthening the shoulders and wrists. ![]() Hold the pose for a few seconds as you take long deep breaths.Įxhale, drop your chin to your chest and leave it between the arms facing the thighs as you stretch your spine in the upward direction and relax your buttocks. Put stress on the spine, push your navel down while raising your tailbone and compress your buttocks by so that the back can turn into a concave shape. Look straight ahead, inhale and raise your chin as you tilt your head backwards. Keep your arms perpendicular to the floor and place your hands flat on the floor, right under your shoulders while keeping your knees hip-width apart. A post shared by Ar l ena on all fours to form a table top with your back while your hands and feet from its legs.
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