1. Standing Forward Bend Pose
Instructions:
- Stand in mountain pose with feet hip-width apart.
- Inhale and raise your arms up, pushing the hips on the side up.
- Place your hands directly under the shoulders, shoulders away from the ears.
- Exhale, engage the thighs from the belly and bend the body forward.
- Hold for 5-8 breaths and slowly come back to mountain pose.
Benefits: Stimulates blood flow, enhances liver function, and effectively eliminates toxins.
2. Angel Wings Pose
Instructions:
- Stand upright with feet shoulder-width apart.
- Extend your arms out and clasp your hands behind you.
- Hold this pose for about 20-30 seconds and then release.
- Repeat this pose 2-3 times.
Benefits: Increases blood supply to the upper body and head area, improves digestion, reduces shoulder hunching, and back curvature.
3. Downward Facing Dog Pose
Instructions:
- Kneel on both knees, hands, knees apart width of hips. Extend your arms apart width of shoulders, fingers spread wide.
- Inhale, evenly press the palms down to the floor and lift the knees up off the floor.
- Exhale and begin extending the legs as straight as possible, heels towards the floor. If the legs are straight, you can engage the thighs more as you press the heels down.
- Lift the body so that the shoulders go beyond the hands, flattening the upper shoulder blades. Rotate the arms downward towards the floor, keeping your hips firmly facing towards the center.
- Continue inhaling and exhaling evenly as you hold the pose. Hold the pose for 1 to 3 minutes. If you want to hold the pose longer without slipping, you can grip the edge of the yoga mat to stabilize the pose.
Benefits: Relieves tiredness, restores vigor to the brain, gives a rosy, radiant complexion.
4. Camel Pose
- Kneel on the mat with feet hip-width apart.
- Tuck the toes and have the tops of the feet touching the mat, thighs straight up.
- Inhale, lengthen the spine, lift the chest, and hold the hips.
- Do not drop the head down, hold for 5-8 breaths.
Benefits: Fully stretches the entire spine and strengthens the back muscles, promotes blood circulation.
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