The mountain pose or TADASANA is a simple stretching exercise helpful for the patient.
- Stand upright with your body straight.
- Join the thumb of the toes but putting your heels a little apart.
- Try to bring the energy of the whole body from the toes and let it travel from the whole body up to the head. In a way, you are stretching your inner body without moving the outer one.
- Lift your body from the heels putting the weight on the toes and stretch the whole body upwards.
- Breathe during the asana and put your body in a straight line.
- Release the asana and stand in a relax position.
Downward facing dog
Downward facing dog, ADHO MUKHA SVANASANA stretches your back and gives flexibility in the body.
- Stand on hands and feet, such that the body forms a table-like structure.
- Exhale and gently lift your hips and straighten your elbows and knees.
- Your hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards.
- Press your hands on the ground and stretch your neck. Your ears should touch your inner arms, and your gaze should be at the navel.
- Hold for a few seconds, and then, bend your knees and return to the table position.
The cat pose, MARJARYASANA strengthens and elongates your spine and neck.
- Stand on your hands and knees, resembling a table. Keep your back straight.
- Now bending your back downward raise your head back as much as you can. Inhale the breath, hold.
- In the next pose move your back upwards and move your head downwards so that you can look at your navel. Exhale your breath, hold.
- Repeat the steps to make your spine flexible.
The child’s pose, also known as BALASANA. It gently relaxes the muscles of the lower back by stretching the muscles passively. It also restores the balance and the equanimity of the body.
- Kneel down on the mat keeping your knees apart from each other, for about 6-8 inches.
- Now lower your chest on your thighs and forehead touching the ground.
- You can place the hands either in the front facing down or simply slide the hands back facing upwards.
- Breath deep while in the pose. Rise and rest.
The bridge pose, also known as SETU BAND ASANA stretches the spine, neck, and chest. It also strengthens the back muscles.
- To begin, lie on your back.
- Fold your knees and keep your feet at a little distance on the floor, with knees and ankles in a straight line.
- Keep your arms beside your body, palms facing downwards.
- Inhale and slowly lift your lower back, then middle back and then upper back from the floor; touch the chest with the chin without bringing the chin down. Your bottom should be firm up. Both the thighs are parallel to each other and the floor.
- Keep breathing easily.
- Hold the posture for a minute or two and exhale as you gently release the pose.
The staff pose DANDASANA strengthens your core, improves posture, and stretches your neck and shoulders.
- Sit on the mat with your back straight and legs extended out in your front.
- Place your hands next to your hips on the floor.
- Press the sitting bones to the floor and lay pressure on them.
- Now keeping your back straight point the crown of your head at the ceiling to strengthen and lengthen the spine.
- Breathe normally and hold the posture for about 20-30 seconds.
The snake (cobra) pose, also called BHUJANGASANA stretches your back, lungs, and chest.
- Lie on your stomach and place your forehead on the floor.
- Keep your feet together or hip-width apart.
- Place your hands underneath your shoulders; keep your elbows close to your body.
- Inhale and start lifting your head and chest off the floor, and don’t place all of your weight on your hands. Keep the elbows slightly bent and kept the back muscles straight.
- Keep your shoulders relaxed.
- Exhale and lower yourself back to the ground.
- Repeat the procedure two to three times.
The locust pose, also called SALABHASANA strengthens lower back muscles.
- Lie on your belly with your legs straight. Place your arms by your sides with palms up, let your chin gently rest on the floor.
- Inhale and raise your head to look forward. Exhale, and lift your chest and arms. Keep your arms by the side of your body with your palms facing down. Lift your upper spine and reach your arms back toward your feet.
- Use your inner thighs to lift your legs up toward the ceiling. Your weight should rest on your lower ribs and belly.
- Keep your breath smooth and even.
- Hold up to one minute. Exhale, and release your body to the ground. Repeat the process.
Spider Pose – 1
- Lie down on the floor on your stomach with your hands folded under the head.
- Place the palms on your shoulders in a relaxed way and close your eyes.
- Stretch the legs as far as possible. The toes should point outwards.
- Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and the deep relaxation in all your muscles.
- Relax in this posture for 2 – 5 minutes.
Spider Pose – 2
- Lie flat on the ground on stomach
- Raise the arms in the front, place the right arm above the left arm, keeping the elbows pointing
- Keep the left palm down on the ground and the right palm on the left arm, the fingers touching the inside of the elbow
- Put the head down on the centre point where the right wrist is above the left wrist
- Then close both the eyes and relax
- Lie straight on the ground, keeping both the legs and the feet together.
- Stretch the arms to the sides at the level equal to the shoulders, keeping the palms down.
- Bend the right leg, bringing the foot beside the left knee. The left hand should be placed on the top of the right knee
- Bring down the right knee and the right arm and shoulder should be in touch with the ground
- Turn head in the opposite direction to the left knee. Keep the other leg straight.
Shavasana (Corpse Position)
- Relax the body
- Close your eyes
- Relax the mind