Yoga

yoga-made-easy-strengthen-your-spine-with-supported-locust-pose

Sat Feb 21 17:12:14 IST 2026

This wall-supported Salabhasana (Locust Pose) strengthens the erector spinae, which are a set of muscles that straighten the back, besides the gluteal muscles, hamstrings and deep abdominal stabilisers, thereby enhancing spinal support and postural alignment. The wall offers external support, helping reduce excessive strain on the lower back while promoting proper muscle engagement.

Regular practice improves circulation to the spinal nerves, tones the abdominal region, expands lung capacity through mindful breathing and relieves stiffness caused by prolonged sitting.

METHOD

◆ Spread a yoga mat near a wall and lie down in a prone position, close to the wall.

◆ Keep the legs together and extend them so that the top of the toes gently touches the wall.

◆ Rest the forehead on the mat and relax the entire body for a few breaths.

◆ Stretch both arms forward with the palms facing down.

◆ Ground the pelvis and abdomen firmly into the mat to establish stability.

◆ Slowly bend the elbows and place the palms beside the chest.

◆ Keep the elbows close to the ribs and the shoulders relaxed.

◆ Inhale deeply and press the toes gently against the wall.

◆ Using the wall for support, lift both legs.

◆ Keep the knees straight and the thighs actively engaged.

◆ Gently lift the chest and upper abdomen slightly without straining, moving a little closer to the wall if needed.

◆ Extend the arms sideways with the palms facing down.

◆ Breathe normally and hold the posture for around 20 seconds, according to your comfort.

◆ Exhale slowly and lower the legs in a controlled manner.

◆ Relax in the prone position for a few breaths before repeating two to three times.

relieve-leg-fatigue-and-boost-circulation-with-this-easy-yoga-pose

Sat Jan 24 15:28:38 IST 2026

This wall-supported shoulder stand variation gently inverts the body. It mildly stimulates the thyroid and parathyroid region through a gentle chin lock, supports the pelvic organs by reversing gravitational pressure and improves circulation to the heart and the brain.

Regular practice helps relieve fatigue in the leg, reduces swelling in the lower limbs, calms the nervous system, and supports hormonal balance. This supported inversion is especially beneficial for beginners as well as older practitioners, and those seeking the restorative benefits of sarvangasana.

METHOD

* Sit sideways close to a wall. Gently lie back and swing both legs up the wall, coming into a comfortable L-shaped position. The buttocks rest close to the wall, legs vertical and arms relaxed by the sides.

* Once the breath settles, bend the knees slightly and press the palms into the floor. Engage the abdominal muscles to gently lift the pelvis, rolling the lower back upwards.

* Place both hands on the lower back or pelvis for support. Keep the elbows grounded, draw the shoulder blades slightly closer, and allow the chest to open softly towards the chin.

* Extend the legs upwards again, resting the feet lightly against the wall to maintain vertical alignment. The wall provides balance and helps prevent strain on the neck and spine.

* Keep the neck relaxed, with the weight evenly distributed across the shoulders and upper arms; not the neck. Breathe slowly and steadily.

* Hold the posture for around five minutes, according to your comfort.

* To release, bend the knees and gently lower the spine. Rest, then slowly return to a cross-legged seated position.

where-the-body-finds-calm

Sat Jan 03 16:24:26 IST 2026

This supported variation of Viparita Karani (legs up the wall pose) gently elevates the legs, encouraging venous return and relieving fatigue in the feet, ankles and calves, while also reducing the strain on the heart. With the spine resting in a neutral position on the floor, the lumbar region (relating to the lower part of the back) loosens up, providing relief. The diaphragm (muscular partition separating the thorax from the abdomen) can move freely, allowing deeper, fuller breaths and activating the nervous system to promote deep relaxation.

As the hamstrings and back muscles gently stretch without effort, the mind settles into a state of calm. This makes the pose an ideal restorative practice to counter stress, soothe the nervous system, and enhance circulation and overall wellbeing.

METHOD

* Sit close to a wall, legs crossed comfortably and spine upright.

* Shift on to one side while staying close to the wall.

* Gently roll on to your back and extend both legs vertically up the wall.

* Heels rest lightly against the wall; hips as close as comfortable.

* Lower back and let the pelvis rest evenly on the floor.

* Arms relaxed beside the trunk, palms facing upward.

* Head and neck aligned in the centre.

* Keep eyes closed.

* Take slow, smooth inhalations and longer exhalations.

* Breathe smoothly and let the belly expand with each inhalation and gently draw inward on each exhalation.

* Maintain the pose for around five minutes.

* Bend knees, roll to one side, and sit up with support.

the-quad-stretch

Sat Oct 25 17:04:07 IST 2025

The quadriceps, or quads, are a group of four powerful muscles at the front of the thigh. They are essential for knee extension, hip stability and maintaining an upright posture. However, prolonged sitting or repetitive activities like running and cycling can cause these muscles to become tight and shortened. This tension can pull the pelvis forward, strain the lower back and limit hip mobility. A mindful quad stretch not only lengthens the front of the thighs but also releases the hip flexors, improves spinal alignment and allows for easier, fuller breathing through the torso.

METHOD

* Sit upright on your heels in vajrasana, facing away from a wall.

* Kneel, keeping your feet close to the wall.

* Lean forward and place your palms on the mat. Step your right foot forward, pressing it firmly into the floor.

* Take your left leg back and rest the shin and the top of the foot against the wall, keeping the left knee as close to the wall as possible.

* Ensure that the left leg is aligned with your hip and trunk.

* Gradually raise your trunk and place your palms on the right knee.

* Inhale and lift both arms overhead—keeping them straight beside your ears.

* Hold the pose for around 40 seconds. Maintain smooth, even breaths.

* Direct your breath into the belly—inhale by softly expanding your abdomen, and exhale by gently drawing it inward towards your spine.

* To release, bend the elbows, lean the trunk forward, and place the palms on the mat. Bring your left leg forward and step your right leg back to repeat the stretch on the other side.

* Rest for about 30 seconds, quietly observing the effects. If it is beneficial, repeat once or twice.

unlocking-the-upper-body

Sat Sep 27 16:48:04 IST 2025

The targeted wall practice is a powerful way to create openness in the upper torso. It blends movement with strength. Pressing the palms firmly into the wall with straight arms activates the serratus anterior muscles (muscles of the chest). The gentle lowering of the chest towards the floor provides a stretch for the pectoral (chest) muscles and the anterior deltoids, the muscles covering the shoulder joints. The movement gently promotes thoracic extension, and helping to counter the natural tendency to hunch.

METHOD

* Begin by sitting upright in a comfortable cross-legged position, facing a wall, at a distance of 15 inches.

* Lie on your chest, taking the head closer to the wall.

* Extend both the arms overhead and place your palms flat on the wall.

* Ensure your arms are straight, actively spreading your fingers wide. Align your middle fingers so they point directly upwards, parallel to each other.

* Press your palms firmly into the wall. Allow your chest to descend slightly, creating a gentle concavity or curve in your upper back.

* Keep your forehead relaxed and in close proximity to the wall.

* Engage the lower body by stretching your feet back, tightening your calf muscles and firming your buttocks. This creates a solid foundation and enhances the stretch in the upper body.

* Hold the pose for around 40 seconds. Maintain smooth, even breaths.

* Direct your breath into the belly: inhale by softly expanding your abdomen, and exhale by gently drawing it inward towards your spine.

* Slowly bend your elbows, push firmly with your palms to support your upper body, and carefully return to a seated position.

* Rest for about 30 seconds, observing the effects. If it feels beneficial, you may practise one or two more rounds.

* Note the natural flow of your breath and the lingering sense of openness in your chest, shoulders and upper back.

Practise with mindfulness and respect your body's limits

free-your-chest

Sat Aug 30 16:55:29 IST 2025

The shoulders, the arms, and the chest work together as a powerful unit that supports posture, breathing, and everyday movement. When these areas become tight, the rib cage cannot expand fully, the breath turns shallow, and the upper back tends to round forward.

This posture, practised with the wall for support, helps lengthen the arms, open the chest, and create a gentle concavity in the upper thoracic spine. It stretches the chest muscles—releases the arm muscles, and mobilises the muscles between the ribs. It enhances breathing capacity, improves posture, and leaves the chest feeling lighter and more open.

METHOD:

* Sit upright on your heels, facing a wall, at a distance of about 15 inches.

* Raise both arms overhead and lean forward to place your palms flat on the wall.

* Keep the arms straight—spreading the fingers wide, with the middle fingers pointing upward at the centreline.

* Without bending the elbows, slowly hinge forward from the hips and lengthen the trunk towards the wall.

* Press the palms firmly, while allowing the chest to descend and the upper back to form a gentle concavity.

* Ensure your hips remain seated on the heels through the posture.

* Inhale by expanding the belly.

* Exhale by gently drawing the belly inward.

* Gently push against the wall and return to an upright sitting position. Rest for 30 seconds.

* Repeat one or two more rounds if comfortable.

* Conclude by sitting quietly for two minutes, observing the breath and the sensations in the chest, shoulders, and the upper back.

stronger-legs-resilient-knees

Mon Jul 28 10:47:52 IST 2025

Utkatasana, or the chair pose, transforms from a demanding balance challenge into an accessible storehouse of strength and alignment when practised with wall support. This variation uses the wall as a tactile guide, allowing practitioners to deepen muscular engagement without compromising spinal integrity.

Ideal for building leg strength and supporting knee rehabilitation, the wall-supported chair pose fosters alignment awareness and makes utkatasana’s benefits accessible to all.

METHOD:

* Stand upright facing a wall, with your feet parallel and hip-width (about six inches apart), positioned approximately 15 inches from the wall.

* Press your feet firmly on to the floor. Exhale, gently lean your hips and torso back until your spine touches the wall.

* Slowly bend your knees, sliding your spine downward against the wall. Keep the hips level and knees aligned over the ankles.

* Lower until your thighs are nearly parallel to the floor (or to a comfortable height). Avoid letting knees jut beyond the toes.

* Firmly contract the quadriceps, glutes and calves. Draw shoulders down, pressing the lower back lightly on to the wall.

* Maintain the pose for around 50 seconds, breathing steadily. Distribute weight evenly through the feet.

* Inhale, straighten your knees slowly, and slide your spine upwards along the wall. Keep the core engaged.

* Gently push away from the wall to return upright. Rest for 30 seconds.

* Perform one or two more rounds if desired. Conclude in a seated position, observing breath and sensations in the legs for around two minutes.

easing-spinal-tightness

Sat Jul 05 15:48:05 IST 2025

In today's sedentary lifestyle, stiffness often builds up in the thoracolumbar region (lower and upper back), while the cervical spine (neck) tends to lose its natural alignment.

This yoga wheel practice—performed in virasana (hero pose) with a forward bend and the chin gently resting on the wheel—offers a unique blend of spinal bending and neck extension. As the trunk drapes over the curved support, the key back muscles are gradually stretched.

At the same time, the gentle support under the chin encourages cervical extension, helping to counteract the habitual forward-head posture. Beyond enhancing spinal mobility, this posture promotes a calming effect on the nervous system by supporting ‘diaphragmatic breathing’ in a seated position.

METHOD

* Place a yoga wheel (approximately 40cm in diameter and 15cm wide) on your yoga mat.

* Sit upright in virasana (hero pose), with your legs folded, beside the thighs, and with the spine erect.

* Position the yoga wheel directly in front of your body, aligned with your trunk.

* Gently widen your knees to create space for forward movement.

* Bend forward, bringing your forearms to rest on the mat, keeping the arms relaxed.

* Stretch the trunk and place your chin and throat gently on the rim of the wheel.

* Hold the sides of the wheel with both hands for stability.

* As you exhale, press the chin softly into the wheel and roll it forward—encouraging an elongation of the spine and a gentle extension in the neck.

* Stay in this position for around two minutes, maintaining deep and steady breaths, allowing the upper and lower back to release and lengthen.

* To come out of the pose, bring your arms down. Press the palms onto the floor, and slowly lift the torso back to an upright seated position.

* You may repeat the posture once more, and conclude by sitting quietly for a while, observing the breath and the sensations in the spine.

natural-extension-sans-strain

Sat May 24 16:09:39 IST 2025

Setu Bandha Sarvangasana—or Bridge Pose—is a rejuvenating backbend that enhances spinal flexibility, opens the chest, and stimulates the thyroid. Practising this pose with the support of a yoga wheel adds depth and accessibility, enabling a safe, supported arch in the back. The wheel serves as a gentle fulcrum beneath the spine, encouraging natural extension without strain.

METHOD

* Place a yoga wheel (approximately 40cm in diameter and 15cm wide) on your yoga mat.

* Sit upright in front of the wheel with your legs crossed.

* Position the wheel so that it rests against your lower back.

* Bend both knees and bring your heels close to your hips.

* Hold the wheel with both hands and gently begin to lean back, allowing your spine to make contact with the wheel.

* Press your feet into the mat, and gradually lift your hips, rolling backwards, until the lower back is fully supported.

* With hands still on the wheel, gently roll your shoulders back, encouraging the chest to open and broaden.

* Continue to roll back slowly until your shoulders rest on the mat.

* Let the back of your head touch the floor, allowing the neck to lengthen and the chin to gently tuck towards the chest.

* Ensure that the spine follows the natural curve of the wheel, experiencing an even stretch through the upper and lower back.

* Release your hands and relax both arms on the mat.

* Stay in the pose for around five minutes—breathing deeply and evenly.

* To come out, press through your feet and slowly roll forwards, returning to a seated posture.

strengthen-your-spine

Sat May 03 19:54:12 IST 2025

Using a yoga wheel to perform a deep backbend like Kapotasana (pigeon pose) can significantly enhance your yoga practice. It primarily targets the spine, the hips and the shoulders, demanding both flexibility and strength in your lower back and muscles.

The yoga wheel serves as a supportive tool, providing stability and helping to safely deepen the stretch. It also assists in opening the chest and the shoulders more effectively. Practising Kapotasana with the aid of a yoga wheel not only improves spinal flexibility but also stimulates the heart chakra, fostering emotional balance and a sense of openness.

METHOD:

* Place a yoga wheel with a diameter of approximately 40cm and a width of about 15cm

* Sit upright with your legs folded sideways

* Position the yoga wheel directly behind your lower back

* Kneel and hold the wheel with both your hands and bring it near your lower back for support.

* Slowly lean backward, allowing your spine to rest along the curve of the wheel.

* Let your neck, chest, and lower back extend and open as the wheel supports your arch

* Extend your arms overhead—keeping them straight and stretching your neck

* Stay in the posture for around two minutes—maintaining deep, steady breaths

* Raise your arms again, and slowly return to a seated position

* Repeat the pose, if required, and relax

restore-and-relax

Sat Mar 29 15:56:22 IST 2025

Supta Baddha Konasana, or the Reclined Bound Angle Pose, is a restorative asana that enhances flexibility, relaxation, and circulation in the pelvic region. When practised with the support of a yoga wheel, this pose deepens spinal extension, opens the chest, and gently releases tension in the groin and hip joints.

The yoga wheel provides controlled support, promoting a deeper stretch while maintaining alignment and minimising strain. This variation is particularly beneficial for women at all stages of life. Regular practice can help improve posture, relieve lower back discomfort, and enhance pelvic mobility.

METHOD:

* Place a yoga wheel with a diameter of around 40cm and a width of about 15cm

* Sit upright with your legs crossed and ensure your sitting bones are grounded.

* Position the yoga wheel directly behind your lower back.

* Bring the soles of your feet together in Bound Angle Pose, and allow your knees to move closer to the floor.

* Hold the wheel with both hands and bring it near your lower back for support.

* Slowly lean backward, allowing your spine to rest along the curve of the wheel.

* Let your neck, chest, and the lower back extend and open as the wheel supports your arch.

* Extend both your arms overhead, keeping them straight and stretching the neck.

* Stay in this posture for around two minutes, maintaining deep, steady breaths.

* To release, bring your arms back up, engage your core, and slowly return to a seated position.

* Repeat the pose, if needed, and relax.

* For additional comfort, sit on a folded blanket before arching back to ease the transition.

strengthen-your-core

Sat Feb 22 15:23:20 IST 2025

Balancing the body on a yoga wheel, supported by the arms and the feet, is a dynamic and engaging way to strengthen the core muscles of the trunk. This posture challenges stability, builds endurance, and activates deep abdominal and spinal muscles, improving balance and coordination. Practitioners can experience a deeper, more controlled stretch, making it an excellent practice for those looking to fortify their core while maintaining fluid movement. The synergy between strength and balance achieved in this asana enhances both physical vitality and mental focus.

METHOD:

* Position a wheel with a diameter of around 40cm and a width of about 15cm.

* Sit upright in front of the wheel.

* Position your palm behind your hips, fingers pointing forward.

* Press your feet firmly against the wheel.

* Gradually roll the wheel forward. As you stretch your legs, straighten your arms, and lift your trunk and hips off the mat.

* Align your trunk and legs in a straight line.

* Engage the kneecaps and stretch your heels outward.

* Hold the position for five seconds.

* Press down through your feet and gently roll the wheel backward.

* As the wheel moves back, bend your knees and bring your hips closer to the mat.

* Roll the wheel forward to return to the final posture.

* Synchronise your breath with the motion—inhale as you roll back and exhale as you roll forward.

* Sit and relax.

restore-calm-and-balance

Sat Jan 25 14:38:37 IST 2025

Stretching the thoracic, abdominal, and pelvic cavities is crucial for maintaining overall health and flexibility. These cavities house vital organs, and their mobility directly impacts breathing, digestion and circulation.

Using a yoga wheel to gently bend the trunk backwards promotes better posture, improves spinal flexibility, and fosters a greater sense of openness in the body.

This practice not only revitalises the physical structure but also boosts calm and balance, making it a transformative addition to your yoga routine.

METHOD:

* Position a yoga wheel with a diameter of around 40cm and a width of about 15cm.

* Sit upright on a mat with your legs folded—heels closer to the hips.

* Place the yoga wheel directly behind your lower back.

* Grasp the wheel with both hands and bring it closer to your lower back.

* Bend the knees and press your feet firmly on the mat.

* Holding the wheel, gently arch backwards so that your back rests on the rim.

* Press through your feet, raise your hips, and roll backwards until your entire lower back is supported by the wheel.

* With your hands still on the wheel, roll your shoulders back to open the chest against the rim.

* Allow the neck, chest, and lower back to stretch along the wheel's curvature.

* Further, gently roll down till you rest the top of the head on the mat, enabling the neck to extend.

* Stretch both arms upwards on the mat.

* Hold this position for around two minutes, breathing slowly and steadily.

* Gradually roll forward and return to a seated position.

* Repeat the posture and relax.

strengthen-your-neck

Sat Dec 28 13:24:16 IST 2024

The neck, strained by our modern lifestyle and prolonged screen use, benefits greatly from a combination of strength and flexibility exercise to maintain its health and functionality.

Yoga with a wheel offers an innovative and effective approach to strengthening neck muscles, improving posture, and relieving tension.

By incorporating gentle resistance and mindful movement, this practice can enhance neck stability, increase mobility, and promote relaxation in a holistic manner.

METHOD:

* Position a yoga wheel with a diameter of around 40cm and a width of about 15cm.

* Sit upright on a mat with your legs crossed.

* Place the yoga wheel around your head.

* Position the wheel behind your head, and hold it in front with both hands.

* Gently pull the wheel forward while resisting with your neck muscles.

* Hold for five seconds, then release the pressure. Repeat it five times.

* Move the wheel in front of your head and grip it from behind.

* Pull the wheel gently backward, while resisting with your neck.

* Hold for five seconds, then release the pressure. Now, repeat five times.

* Place the wheel on one side of your head, and grip it on the opposite side.

* Gently pull the wheel sideways while resisting with your neck.

* Hold for five seconds, then release the pressure. Now, repeat five times.

* Switch to the other side and repeat the process. Relax after you are done.

get-back-relief

Sat Nov 23 19:46:50 IST 2024

The yoga wheel is a valuable tool for enhancing spinal mobility, specifically targeting the thoracic and the lumbar regions, as well as the neck. When used to support the spine in a controlled backbend, it helps open the chest, relieve tension in the neck, and the upper and the lower back muscles, and improve overall spinal flexibility. This stretch helps in alleviating postural strain and in promoting back health.

METHOD:

* Position a yoga wheel with a diameter of around 40cm and a width of about 15cm.

* Sit upright on a mat with your legs crossed.

* Place the yoga wheel directly behind your lower back.

* Grasp the wheel with both hands and bring it close to your lower back.

* Bend the knees and press your feet firmly on the mat.

* Holding the wheel, gently arch backwards, so that your back rests on the rim.

* Press down your feet, raise your hips, and roll backwards until your lower back is supported by the wheel.

* With your hands still on the wheel, roll your shoulders back to open the chest against the rim.

* Allow the neck, chest, and lower back to stretch along the wheel's curvature.

* Hold this position for around two minutes, breathing slowly and steadily.

* Gradually roll forward and return to a seated position.

* Repeat and relax.

magic-of-yoga-wheel

Sat Oct 26 13:22:26 IST 2024

The yoga wheel has become a popular tool for enhancing flexibility, balance, and strength. This versatile prop not only supports deeper stretches but also aids in improving body alignment and muscle engagement. It is particularly beneficial for exercises involving the trunk and the knees, as the yoga wheel encourages dynamic movements and joint mobility.

METHOD:

* Position a yoga wheel with a diameter of about 40cm and a width of 15cm.

* Sit upright on the wheel, ensuring your knees are bent. Place your feet firmly on the mat, about six inches apart.

* Keep your feet pressed as you lean gently forward, bringing both hands between your knees.

* Grasp your ankle joints with both hands. This is for stability.

* Press down through your feet and slowly roll the wheel backwards.

* As you roll back, allow your trunk to bend forward and gradually straighten your knees.

* Roll the wheel forward, returning to an upright posture as you flex your knees and raise your trunk.

* Repeat this movement slowly ten times.

* Coordinate your breath with the movement—exhale as you roll back, and inhale as you roll forward.

* Sit down and relax.

tone-your-legs-and-back

Sat Sep 28 13:48:38 IST 2024

A yoga wheel is a versatile prop that enables leg folding with a backbend. When used for lower extremity and trunk exercises, it provides excellent support for a deep stretch, helping to release tension in the legs, hips and spine. The wheel can also help in safe deeper backbends and for opening the chest, promoting better breathing and relaxation. Here is such a posture, which also removes fatigue in the legs, trunk and neck.

METHOD:

* Position a yoga wheel with a diameter of about 40cm and a width of 15cm.

* Sit upright on a mat with your legs folded to the side.

* Place the yoga wheel directly behind your back.

* Grasp the wheel with both hands and bring it close to your lower back.

* Hold your ankles and gently arch backward on to the rim of the wheel.

* Straighten both arms for a full stretch.

* Relax your neck and extend it back towards the wheel.

* Maintain this position for 1-2 minutes, focusing on slow, steady breathing.

* Gradually rise and return to a seated position.

* Repeat the posture and then take a moment to relax.

improve-flexibility

Sat Aug 31 13:54:13 IST 2024

Incorporating yoga wheels into your exercise schedule can significantly enhance flexibility, relieve back tension, and strengthen the knees. This exercise gently massages and stretches the spine, promotes relaxation, and improves posture, too. It is perfect for those looking to reduce back stiffness, improve spinal health, and enhance knee stability. Here is a step-by-step method to perform this beneficial stretch using a yoga wheel:

METHOD

* Sit cross-legged on a mat with an upright posture.

* Place a yoga wheel, approximately 40cm in diameter and 15cm in width, behind your back.

* Position the wheel about one feet from your back.

* Rest your palms beside your hips.

* Sit with your knees flexed and the feet about six inches apart.

* Slowly recline on the wheel, allowing your upper back to rest on it.

* Place your palms on your thighs.

* Press your feet on to the mat and gently straighten your knees as you roll the wheel back until it reaches your sacrum, a triangular bone on the lower back.

* Gently flex your knees, massaging your back up to the base of your neck.

* Repeat these movements around 10 times, focusing on the strengthening and stability benefits for your knees.

* Feel the muscles of your lower legs and thighs.

* Maintain the posture for around 40 seconds, breathing slowly and steadily.

* Slowly lower your hips and press your palms on the mat.

* Sit upright and relax.

stretches-go-a-long-way

Sat Jul 27 15:41:55 IST 2024

The pelvic floor and groin muscles are essential for supporting the pelvic organs, maintaining continence, and facilitating movement. The groin muscles are responsible for the movement of the thigh towards the midline of the body and stabilisation. These muscles ensure proper pelvic function, stability, and mobility, and are crucial for preventing pelvic organ prolapse and incontinence.

METHOD:

* Stand upright.

* Position a yoga wheel, approximately 40cm in diameter and 15cm in width, behind your back.

* Spread your feet about four feet apart with the yoga wheel centred between them.

* Turn both feet outward.

* Bend your knees and lower your hips.

* Gently sit on the yoga wheel.

* Press your feet into the ground, engaging the calf muscles and the back of your thighs.

* Hold the posture for around 60 seconds, breathing slowly and steadily.

* Slowly straighten your legs to rise back up.

* Repeat the posture three times.

* Stand upright and relax.

for-a-healthy-upper-back

Sat Jun 29 16:08:15 IST 2024

Stretching the upper back is important for maintaining flexibility, improving posture and reducing injury. It helps alleviate stiffness from prolonged sitting or poor posture, common in sedentary lifestyle. Enhancing the upper back's range of motion improves breathing. It improves blood circulation, reduces muscle soreness and supports overall spinal health. Regular stretching of the upper back leads to greater comfort, ease of movement and balanced body alignment.

HOW TO PERFORM A BENEFICIAL STRETCH USING A WHEEL

* Sit cross-legged on a mat with an upright posture.

* Place a yoga wheel, approximately 40cm in diameter and 15cm in width, behind your back.

* Position a cotton-studded bolster behind the wheel.

* Sit close to the wheel, ensuring the bolster is right next to it.

* Extend your legs forward with knees bent, and press your palms by the sides of the wheel.

* Raise your hips and slowly recline onto the wheel.

* Rest your upper back on the wheel and bend backward.

* May the crown of your head rest on the bolster.

* Fold your hands and place them on the bolster.

* You can stretch your arms straight on the bolster.

* Maintain the posture for around two minutes, breathing slowly and steadily.

* Slowly lower your hips and return to an upright position.

* Repeat the posture, and relax.

fix-your-neck-and-shoulder

Sat May 25 15:15:16 IST 2024

The neck and the shoulder are anatomically complex and prone to injuries, besides conditions such as strain, sprain, and nerve compression. Maintaining a proper posture and engaging in regular exercise can help preserve their health and function. Here is a simple posture that can help alleviate excessive strain in the neck and the shoulder:

METHOD:

* Sit cross-legged on a mat with an upright posture.

* Place a yoga wheel, approximately 40cm in diameter and 15cm in width, behind your back.

* Sit with knee flexed, and feet about six inches apart.

* Hold the wheel with your hands and pull it close to the lower back.

* Slowly raise your hips and lean back, resting the base of your neck on top of the wheel.

* Extend your neck backward over the wheel and stretch your arms to the sides, opening your chest.

* Maintain the posture for around 40 seconds, breathing slowly and steadily.

* Slowly lower your hips and return to an upright position.

* Repeat the posture, and relax.

back-and-forth

Sat Apr 27 15:19:05 IST 2024

The back is a complex structure supporting the body and enabling movement, while the neck, or the cervical spine, supports the head and provides flexibility. It is important to keep these structures healthy. Here is a technique to keep the back and the neck healthy.

METHOD:

* Position a yoga wheel, approximately 40cm in diameter and 15cm in width.

* Sit upright, cross-legged on a mat.

* Keep the yoga wheel behind the back.

* Hold the wheel with your hands and pull it close to the lower back.

* Slowly bend back on the rim of the wheel.

* Roll the shoulders out and open the chest.

* Extend the neck towards the wheel.

* Stay in the posture for around 50 seconds, breathing slowly and steadily.

* Slowly sit upright.

* Repeat and relax.

trunk-call

Sat Mar 30 15:28:49 IST 2024

Stretching the sides of the trunk is important for improving the flexibility in the spine and the surrounding muscles, correcting posture imbalance, and enhancing the range of motion in the spine, the rib cage, and the shoulders. Here is one such posture using a yoga wheel. The posture also benefits the shoulder complex and the arms.

METHOD

* Place a yoga wheel, approximately 40cm in diameter and 15cm in width.

* Sit upright on your heels on a mat.

* Keep the yoga wheel in front at an angle of 45 degrees to your right.

* Turn the trunk to the righ ace your palms on the wheel.

* Stretch the trunk and ensure your arms remain straight.

* Begin rolling the wheel forward, lift the hips upward as you gently lean your torso forward.

* Aim at bringing your thighs at a perpendicular position with the floor.

* Stretch your trunk diagonally forward, allowing the torso to bend downward.

* Maintain straight arms as you press your chest towards the floor.

* Flex your neck slightly, rest the forehead and engage your arm muscles.

* Hold this position for approximately 25 seconds, breathing slowly and steadily.

* Slowly roll the wheel backward to return to an upright position.

* Sit back on your heels.

* Perform the movement keeping the wheel on the left side.

* Repeat and relax.

wheel-of-safety

Sat Feb 24 13:45:55 IST 2024

METHOD

* Place a yoga wheel, approximately 40cm in diameter and 15cm in width, on a mat.

* Sit upright on your heels, facing the wheel.

* Lift your hips and place your palms on the wheel.

* Ensure that your arms remain straight.

* Begin rolling the wheel forward as you gently lean your torso forward.

* Aim to bring your thighs to a perpendicular position with the floor.

* Continue rolling the wheel forward, until your palms are positioned on top of the wheel.

* Stretch your trunk forward, allowing your torso to bend downward.

* Straighten your arms as you press your chest towards the floor.

* Flex your neck slightly, rest the forehead, and engage your arm muscles.

* Hold this position for approximately 25 seconds, breathing slowly and steadily.

* Slowly roll the wheel backward to return to an upright position.

* Sit back on your heels.

* Repeat the stretch, relax.

hip-hip-hooray

Sat Jan 27 15:08:42 IST 2024

The muscles surrounding the hip joint—hip flexors, extensors, abductors and rotators—play a crucial role in stabilising and mobilising the hip. These muscles extend into the trunk, contributing to core stability and influencing posture, balance, and overall movement coordination. The hip and the trunk collaborate in various activities, emphasising the integral connection between the two regions for functional mobility.

Here is a simple posture to help the link between the hip and the trunk. It also helps the groin and the knees.

METHOD

* Position a chair against the wall.

* Keep a blanket on the chair.

* Stand upright in front of the chair, at about one feet.

* At three feet apart, spread the feet.

* Turn the feet 90 degrees out.

* Gently bend the trunk and hold the chair.

* Flex the knees and bring the thighs parallel to the ground.

* Press the feet and tighten the thighs.

* Stretch the trunk and bend forward from the hips.

* Rest the forehead and the arms on the chair.

* Hold this position for approximately two minutes with slow and steady breathing.

* Press the palms on the chair and raise the trunk.

* Slowly straighten the knees.

* Repeat and relax.

a-strong-and-flexible-spine

Fri Dec 29 17:38:59 IST 2023

Positioned at the front of the thigh, the quadriceps, along with the muscles in the hips and the trunk, play a crucial role in enhancing stability, balance and posture.

Here is an exercise that engages these muscle groups. It not only benefits the quadriceps but also tones up the muscles surrounding the spinal column, alleviating stiffness in the back and the neck. It provides a healthy stretch to the organs in the pelvis, abdomen and the chest.

METHOD

* Place the mat against the wall.

* Sit upright on your heels, facing the wall.

* Align your knees to touch the wall.

* Kneel, ensuring the front of the thighs touches the wall.

* Maintain a two-inch separation between heels and knees.

* Position both palms on the waist.

* Gently lean, pressing the hips against the wall.

* Hold the heels with your hands.

* Open the shoulders, bringing the shoulder blades closer.

* Tighten the buttocks and press the thighs against the wall.

* Hold the position for around 20 seconds.

* Breathe slowly—expand the abdominal cavity as you inhale and contract it as you exhale.

* Gradually lift the trunk, sitting back on your heels.

* Repeat twice and relax. Experience the rejuvenating effects of the posture.

stretch-magic

Sat Nov 25 15:32:49 IST 2023

Stretching your pelvis, abdomen, chest, and the neck is essential for anatomical well-being. It enhances flexibility in the hip joints and maintains core muscle health. It improves lung capacity, and relieves tension in the neck and the shoulders. It will help contribute to better posture, digestion, and respiratory efficiency. Incorporating stretches into your yoga routine is crucial for promoting health and vitality.

Here, we introduce a posture that helps the pelvis, the abdomen, and the chest. The pelvic floor muscles and the urogenital organs are also benefited.

METHOD

* Position a chair with its seat against your back

* Join the feet and push the knees close to the floor

* Bring the heels close to the pelvis

* Press the palms on the floor and lift the chest and the navel

* Gradually elevate your hips, leaning on to the chair for support

* Align your upper back against the chair's seat

* Extend both arms upward stretching them along the chair's frame

* Press your forearms against the chair's frame, palms facing upwards

* Firmly grip the chair and slowly lower your hips back on to the mat

* Hold this posture for approximately two minutes

* Maintain a slow and steady breathing

* Repeat this sequence and conclude by relaxing, revelling in the newfound sense of balance and tranquillity

takes-two-to-tango

Sat Oct 28 18:14:42 IST 2023

In our everyday lives, our legs and trunk play pivotal roles, offering indispensable support, mobility, balance and posture. The legs and the trunk work in harmony to enable movement, house some vital organs, lend support to the spine, and assist in breathing, too.

Here, we introduce a posture that not only nurtures the legs and the trunk but also extends benefits to the upper back, the neck and the arms.

METHOD

⚑ Position a chair against a wall and sit on it.

⚑ Fold your legs sideways and maintain an upright posture.

⚑ Bring your knees as close as possible.

⚑ Position your hips on the mat; ensure the legs and the feet are parallel to your thighs.

⚑ Grasp the chair from both sides with your hands.

⚑ Gradually elevate your hips, leaning on the chair for support.

⚑ Align your upper back against the chair's seat.

⚑ Extend both arms upward, stretching them along the chair's frame.

⚑ Press your forearms against the chair's frame, palms facing upwards.

⚑ Firmly grip the chair, lower your hips back on to the mat.

⚑ Hold this posture for approximately two minutes.

⚑ Maintain a slow and steady breathing pattern.

⚑ Repeat this sequence and revel in the newfound sense of balance and tranquility.

healthier-lower-limb

Sat Sep 23 15:55:39 IST 2023

The lateral or outer thigh muscles play a crucial role in maintaining the hip and knee stability, and the overall lower limb function. Proper functioning of these muscles is essential for athletes, and people engaged in physical activities, as it can enhance performance, reduce the risk of injuries related to the hip and the knee, and contribute to overall lower limb strength and stability. Here is a simple posture to stretch the outer thigh.

METHOD

☞ Place a chair against a wall and position it at the midpoint of a mat.

☞ Stand in an upright position in front of the chair, approximately two feet away, and around six inches to the right of the mat.

☞ Engage by pulling the kneecaps, rotating the thighs inward, and lifting the chest and navel.

☞ Elevate your right leg, allowing the heel to come to rest on the chair's surface.

☞ Apply pressure to the heel while extending the toes toward the knee, drawing up the kneecap, and pushing down the base of the thigh.

☞ Gradually lean the upper body forward, grasping the chair with your left hand. Stretch your right hand.

☞ Gripping the chair lengthen the torso.

☞ Maintain this stance for approximately half a minute.

☞ Slowly raise the torso and lower the right leg.

☞ Repeat the same steps on the opposite side.

☞ Complete the sequence twice before easing into a state of relaxation.

stretch-your-medial-thigh

Sat Aug 26 16:10:10 IST 2023

The medial thigh surrounds the groin and extends down to the knee. The muscles, skin, and underlying structures of the medial thigh play an important role in the movement of the hips and the legs. The medial thigh encourages the drainage of lymph nodes and blood circulation. Here is a posture to stretch the medial thigh. The posture also helps the hips and the knees.

METHOD

☞ Place a chair against a wall and position it at the midpoint of a mat.

☞ Stand in an upright position in front of the chair, approximately two feet away, and around six inches to the left of the mat.

☞ Engage by pulling the kneecaps, rotating the thighs, and lifting the chest and navel.

☞ Elevate your right leg, allow the heel to rest on the chair.

☞ Apply pressure to the heel while extending the toes toward the knee, drawing up the kneecap, and pushing down the base of the thigh.

☞ Gradually lean the upper body forward, grasping the chair with your right hand.

☞ Lengthen the torso without twisting the pelvis.

☞ Maintain this stance for approximately half a minute.

☞ Slowly raise the torso and lower the right leg.

☞ Repeat the same steps on the opposite side.

☞ Complete the sequence twice. Ease into a state of relaxation.

dont-back-down

Sat Jul 29 16:23:07 IST 2023

Prolonged sitting or standing with slouchy shoulders, frequently looking down at screens, or engaging in activities with a forward head position, can contribute to a rounded upper back. This can lead to muscle imbalance and strain on the neck, the shoulders, and the upper back muscles, causing discomfort and pain. A rounded upper back may affect body image and self-confidence. Here is a posture to help correct the upper back. It also helps the shoulders and the arms.

METHOD

☞ Place a folded blanket on the seat of the chair.

☞ Sit in an upright position with your back to the chair.

☞ Bring your feet together and move your knees closer to the ground (butterfly pose).

☞ Position yourself near the chair, ensuring your upper back is against the edge of the seat.

☞ Press your palms down and gently lift your hips, leaning your upper back against the chair.

☞ Extend both arms upward and grasp the top frame of the chair with your forearms.

☞ Slowly straighten your arms as you gradually lower your hips to the ground.

☞ Maintain this position for two minutes while breathing slowly.

☞ Release your arms and sit upright.

☞ Repeat the sequence and relax.

treat-for-your-feet

Sat Jul 01 18:25:26 IST 2023

The human feet are complex structures that support our body weight, facilitate movement, and provide stability and balance. They consist of 26 bones, besides muscles, tendons, ligaments and nerves, allowing us to adapt to various terrains and engage in physical activities. Here is a simple posture that helps the feet. It also helps the ankle joints.

METHOD

☞ Keep a chair with its seat against a wall.

☞ Face the chair and sit upright.

☞ Gradually rise while holding on to the chair.

☞ Fold your toes and bring your feet together.

☞ Rest your hips on your heels and maintain an upright trunk.

☞ Lift your knees as high as possible.

☞ Hold this position for approximately 30 seconds.

☞ Separate your knees and turn your feet to face each other.

☞ Hold this position for around 25 seconds.

☞ Slowly lower yourself and sit upright.

☞ Repeat the sequence and relax.

protect-your-knees

Thu Jun 01 15:58:34 IST 2023

The knee is a crucial joint protected by four ligaments—two cross-shaped ligaments and two collateral ligaments. To keep the collateral ligaments (connective tissues that keep your knee stable) healthy, it is important to provide a good stretch to the sides of the knees. Here is a posture to provide the stretch to the lateral and medial sides of the knees. The posture also helps the legs and the thighs.

METHOD

☞ Keep a chair with its seat against a wall

☞ Stand upright facing the wall and about 12 inches from the chair

☞ Join the feet; press both the feet evenly; and feel the pressure on the inner and outer edges of the feet

☞ Pull the kneecaps; roll the thighs inward, tighten the buttocks

☞ Take the left leg forward crossing the right knee

☞ Turn the left foot out and keep it perpendicular to the right foot

☞ Straighten the left leg and press the left foot evenly

☞ Keep the right leg straight; pull the kneecap and press the inner edge of the right foot

☞ Stay for about 50 seconds

☞ Bring the left leg back and stand upright

☞ Take the left leg back, crossing the right knee

☞ Turn the left foot in and keep it perpendicular to the right foot

☞ Straighten the left leg and press the left foot evenly

☞ Keep the right leg straight; pull the kneecap and press the inner edge of the right foot

☞ Stay for about 50 seconds

☞ Bring the left leg back and stand upright

☞ Change side and relax

stretch-your-toes

Fri Apr 28 17:38:01 IST 2023

Your foot contains 26 bones, 33 joints and over 100 tendons, muscles and ligaments. It is an amazing subsystem that helps in balancing, and movement, and weight bearing. Here is a simple posture to stretch your toes and the top of the foot.

METHOD

☞ Keep a chair with its seat against a wall

☞ Sit upright on a mat facing the wall

☞ Sit on your heels; keep the heels as close as possible

☞ Keep the knees closer to the chair

☞ Stretch the toes and keep the feet parallel

☞ Hold the chair with both hands

☞ Slowly raise the knees, with the toes in contact with the mat

☞ Keep the heels in contact with the hips

☞ Keep the trunk upright

☞ Stay for about 20 seconds

☞ Keep the breathing slow and steady

☞ Slowly bring the knees down

☞ Repeat and relax

of-vital-importance

Sat Mar 25 15:48:02 IST 2023

The lower extremity is everything from your toes to the hips—it is an important subsystem that helps us in standing, walking and running. Providing a good stretch and strength to the host of muscles in the lower extremity is important for our wellbeing. Here is a simple technique to achieve this.

METHOD

☞ Keep a chair with its seat against a wall

☞ Stand upright facing the wall, about one feet from the chair

☞ Keep the feet about three inches apart and parallel to one another

☞ Hold the top rib of the chair with both hands

☞ Raise your left leg and keep the left foot on the chair—straighten the leg

☞ Stretch the left toes towards the knee and pull the knee cap

☞ Press the left heel on the chair and push the root of the left thigh

☞ Bend the right knee, such that the angle at the knee is about 120 degrees

☞ Stay there for about 30 seconds

☞ Keep the breathing slow and steady

☞ Straighten the right knee, bring the left leg down and stand upright

☞ Change side

☞ Repeat and relax

make-your-knees-strong

Sat Feb 25 16:03:10 IST 2023

Your knee joints play a crucial role in the day-to-day activities. It is important to build up the knee joints to keep them healthy. Here is a simple technique that not only helps the knee but also the ankle and the hips. It also helps the anti-gravity muscles, which act to counterbalance the pull of gravity and maintain an upright posture.

METHOD

1. Keep a chair with its seat against a wall

2. Stand upright facing the wall, about one feet from the chair

3. Keep the feet about three inches apart, and parallel to each another

4. Hold the top rib of the chair with both the hands

5. Bend the knees, such that the angle at the knees is about 120 degrees

6. Stay for about 15 seconds

7. Further bend the knees, at a 90 degree angle

8. Stay for about 15 seconds

9. Bend the knees completely

10. Stay for about 15 seconds

11. Holding the chair straighten the knees at a 90 degree angle

12. Stay for about 15 seconds

13. Further straighten the knees at a 120 degree angle

14. Stay for about 15 seconds

15. Straighten the knees and stand upright

16. Repeat and relax

back-in-action

Sat Jan 28 10:50:39 IST 2023

These days there are many people who sit for long periods of time and have poor posture habits. This directly impacts the lower back and penalises the lower body.

Here is an easy and effective posture to relax the lower back. It also improves your blood circulation.

When practised at the end of the day, it relaxes the muscles of the trunk and removes fatigue in the legs.

METHOD

1. Sit upright in cross-legged position, close to the wall

2. Keep both hands at the back and lean backward

3. Fold the legs with feet on the floor and the knees upward

4. Keep the toes touching the wall and move the hips closer to the wall

5. Stretch both legs up the wall

6. Gently recline and lie on your back

7. Keep the neck at the centre and chin towards the chest

8. Spread both arms sideways with palms facing upward

9. Rest the heels on the wall and keep the legs straight

10. As you inhale slowly, the abdominal cavity should expand

11. As you exhale slowly, the abdominal cavity should contract

12. Feel the posterior surface of the lower back

13. Stay for about five minutes

14. Fold the legs, press the feet against the wall

15. Slowly push back and get up from the right side

for-stronger-knees

Sat Dec 24 15:56:17 IST 2022

The knee joints are among the most used joints. And, the early onset of knee problems is becoming quite common as well. Here are postures that can strengthen the knees in a safe way. Even senior citizens can benefit from them. The posture also helps the anti-gravity muscles (that act through the stretch reflex to counterbalance the pull of gravity and maintain a straight posture).

METHOD

☞ Stand upright in front of a wall with your feet six inches apart

☞ Stand about six inches away from the wall

☞ Pull the kneecaps, roll the thighs inward, tighten the buttocks, lift the chest and stretch the arms down

☞ Gently lean backward to the wall

☞ Rest the hips, the back, the neck and the head against the wall

☞ Keep both legs straight and stretch both hands down

☞ Gently flex the knees and slide the trunk down the wall

☞ Stay for about 15-20 seconds

☞ Straighten the legs as you slide up

☞ Relax for 10 seconds

☞ Repeat about 10 times

☞ Push against the wall and stand straight

ease-your-neck-pain

Fri Nov 25 19:59:14 IST 2022

Stiff neck, rounded shoulders, forward head position and kyphotic upper back (forward rounding of the upper back) are common maladies of modern life. It is important to provide a proper alignment for the upper back, the shoulders and the neck. Follow these steps for a pain-free neck and shoulders.

METHOD:

☞ Stand upright in front of a wall with your feet six inches apart

☞ Stand about one foot away from the wall

☞ Gently lean on the wall

☞ Rest the trunk, the shoulders, and the neck against the wall

☞ Stretch both arms down with the shoulders, pressing the wall

☞ Pressing the shoulders, slowly bend back, pushing the hips forward

☞ Open the chest and stretch the neck against the wall

☞ Pull the kneecaps, roll the thighs inward, tighten the buttocks, lift the chest and stretch the arms downward

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 seconds

☞ Slowly come up and stand upright

☞ Relax and repeat

trunk-calls

Sun Oct 30 13:49:41 IST 2022

The trunk connects the shoulder girdle and the pelvic girdle.

Twisting the trunk is effective if the pelvic girdle is fixed, and the shoulder girdle is rotated with a good grip. Such a twist helps the muscles of the trunk and is good for the digestive and excretory systems. The posture also helps the shoulders, the joints and the arms.

METHOD

☞ Sit on a blanket in cross-legged position with the back against the wall

☞ Grip the left knee with the right hand

☞ Lean forward, flex the left arm, and press the wall with the left hand

☞ Stretch the left hand along the wall at the level of the shoulder

☞ Grip the right knee, twist the trunk, and take it closer to the wall

☞ Stretch the left hand on the wall and twist the trunk

☞ Turn the neck in the direction of the twist

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 seconds

☞ Slowly come up and stand upright

☞ Change side and repeat

tone-your-hamstrings

Tue Sep 20 12:30:15 IST 2022

Bending and twisting are the two most common movements associated with the trunk. If the hamstring muscles (on the back of the thigh) are tight, bending forward can cause problems for the lower back. Here is a posture that tones the hamstrings, while also relieving stiffness on the back. And, the posture helps the shoulders and the arms.

METHOD

☞ Stand upright in front of a wall with the feet six inches apart

☞ Stand about four feet away from the wall

☞ Pull the kneecaps, straighten the thighs, tighten the buttocks, lift the chest and stretch the arms

☞ Gently lean forward from the hips and place the right palm on the wall

☞ Keep the left palm on the left thigh

☞ Straighten the right arm and press the palm

☞ Keep the legs perpendicular to the floor

☞ Firm the grip on the right palm, twist the trunk to the left and with the help of the left hand hold the right shin

☞ Stretch and twist the trunk

☞ Turn the neck, too, in the direction of the twist

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay about 30 seconds

☞ Slowly come up and stand upright

☞ Change side and repeat

strengthen-the-bond

Sun Sep 04 13:46:55 IST 2022

The legs, the thighs and the trunk form a good supportive system for locomotion. Flexibility and strength of the ankle, the knee, the hip, and the spinal column are vital for a healthy lifestyle. The backward bending and contracting of the foot and the twisting of the trunk help in strengthening the kinetic chain of the legs, the thighs and the trunk.

■ Join the feet and stand upright in front of a wall

■ Stand about three feet away from the wall

■ Gently lean forward and place both palms on the wall for support

■ Flex both knees and take the right leg towards the wall

■ Place the right foot against the wall with the heel on the floor

■ Keep the left foot perpendicular to the wall

■ Straighten both legs and pull the kneecaps

■ Gently twist the trunk towards the right, sliding the left palm down

■ Press both palms and twist

■ Push the root of the right thigh

■ As you inhale slowly, the abdominal cavity should expand

■ As you exhale slowly, the abdominal cavity should contract

■ Stay for about 30 seconds

■ Slowly come up and stand upright

■ Change side and repeat

the-sideways-stretch

Sat Jul 30 16:23:17 IST 2022

The trunk, the hips, and the shoulders facilitate sideward movement. The health of the trunk is bound by the hip girdle (set of bones that connects the trunk and the legs). The shoulder girdle (set of bones that connects to the arm on each side) needs sideward movement. Here is a simple technique to accomplish this—it also helps the arms, the legs, and the feet.

METHOD

☞ Sit on your heels so that the wall is to your left

☞ Sit about three feet from the wall—keep a blanket below the knee

☞ Stand on your knees; stretch the left leg

☞ Position the left foot inclined against the wall

☞ Ensure the right thigh is perpendicular to the floor

☞ Keep the left hand straight, with left palm on left thigh; raise your right hand

☞ Stretch your right hand and slowly bend to the left side, sliding the left palm on the leg

☞ Keep the arms, the trunk, and the left leg on the same plane

☞ Intensify the stretch and bring it closer to the head

☞ Pull the left kneecap and push the root of the left thigh down

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 to 60 seconds

☞ Keep the right hand straight. Slowly come up and then release the right hand

☞ Change side and repeat

the-crucial-connect

Sun Jun 26 17:53:41 IST 2022

The Achilles tendon, calf muscle and hamstring muscles are in a kinetic chain. They connect the ankle, the knee and the hip. A good stretch helps these muscles and joints. Here is a simple technique for this. The posture also helps the arms and the trunk.

METHOD:

☞ Sit on your heels facing the wall; keep a blanket below the knee

☞ Position the knees about three feet from the wall

☞ Stand on your knees, stretch the feet and tighten the calf muscles

☞ Stretch the arms and press the wall with both palms

☞ Position the palms slightly above the level of your head

☞ Stretch your right leg against the wall

☞ Keep the right foot inclined, pressing the feet against the wall

☞ Pull the right kneecap and push the root of the thigh down

☞ Keeping the arms straight, stretch the trunk and bend forward from the hips

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 to 60 seconds

☞ Slowly come back

☞ Change side and repeat

ouch-rounded-shoulders

Fri May 27 16:33:46 IST 2022

The shoulder joint is mobile but less stable. Prolonged use of gadgets and long work hours affect the shoulders. In addition, improper postures lead to rounded shoulders, which may result in pain on the shoulders, arm and neck. Here is a simple technique that can help relieve rounded shoulders.

METHOD:

☞ Stand upright at an arm’s distance from the wall

☞ Raise the left hand up to the level of the shoulders (if this is difficult or painful, reduce the height)

☞ Stretch the left arm and rest the palm on the wall

☞ Press the palm firmly against the wall

☞ Gently turn to the right as much as possible

☞ Keep the feet closer, legs straight and trunk upright

☞ Tighten the muscles of the left arm and the shoulders

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 to 60 seconds

☞ Slowly turn sideways and release the left arm

☞ Change side and repeat

pain-killer

Fri Apr 29 19:50:56 IST 2022

Long working hours can lead to a poor posture. It can also cause discomfort in the neck and shoulders. Here is a technique to relieve pain.

METHOD:

☞ Stand upright in front of a wall at about three feet distance

☞ Keep the feet six inches apart but parallel

☞ Stretch both arms and rest the palms on the wall

☞ Press the palms firmly against the wall

☞ Bend forward from the hips

☞ Thrust the chest towards the wall

☞ Take the chin towards the chest

☞ Tighten the muscles of the arms

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 to 60 seconds

☞ Slowly come up. Repeat

4-muscle-health

Sun Mar 27 14:06:10 IST 2022

The quadriceps femoris is a large fleshy muscle group covering the front and side of the thigh. It is a group of four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

The health of these muscles has a direct bearing on the hip, the back, and the knee. Here is an effective way to stretch the quadriceps.

METHOD:

☞ Keep a folded blanket close to the wall

☞ Sit upright on your heels; sit close to the blanket

☞ Press the palms by the side of the knees

☞ Take the left leg forward with foot between the palms

☞ Take the right leg back, with the knee and foot touching the wall

☞ Stretch toes up

☞ Ensure the hip, the knee, and the ankle are well aligned

☞ Slowly raise the trunk to the wall

☞ Keep the trunk upright

☞ Keep the arms by the side of the trunk

☞ Press the left foot and tighten the muscles of the calf and thigh

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 seconds

☞ Slowly bend, press the palms on the mat and take the right leg forward

☞ Change side and repeat

get-a-leg-up

Sun Feb 27 11:48:53 IST 2022

The muscles of the posterior thigh (hamstrings) and the calf muscle, along with the Achilles tendon (the cord connecting the calf muscles to the heel), form a kinetic chain (interrelated groups of body segments) to provide an intense stretch to the leg. Here is a posture to keep the legs healthy. It also helps the hips and the back.

METHOD:

☞ Sit facing the wall

☞ Sit upright on a folded blanket in a cross-legged position

☞ Press the palms on the mat

☞ Gently lift the right leg and rest the heel on the floor

☞ Stretch the right leg, pull the kneecap and stretch the toes towards the knee

☞ Press the heel against the wall

☞ Keep the trunk upright

☞ Straighten the arms, open the shoulders

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 seconds

☞ Slowly bring the right leg down and change the side

☞ Repeat

☞ If comfortable, move closer to the wall and repeat the whole process

☞ The closer you are, better the stretch

trunk-call

Sun Jan 30 11:57:08 IST 2022

Twisting the trunk provides immediate relief from stiffness on the lower back. Here is a simple technique that will also help your hips and legs.

METHOD:

☞ Lie with your face down on a mat

☞ Stretch the toes back and tighten the buttocks and calf muscles

☞ Stretch both hands forward

☞ Rest the forehead on the mat

☞ Flex the elbows, place the palms by the side of the forehead

☞ Press the palms and turn slightly to the right side

☞ Gently move the right leg to the left side

☞ Stretch the right leg, pull the kneecap and stretch the toes towards the knee

☞ Press the palms and slowly raise the trunk and neck

☞ Straighten the arms, open the shoulders

☞ Stretch the neck, and bend back

☞ As you inhale, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for around 30 seconds

☞ Slowly come down and change side

☞ Repeat and relax

back-in-business

Sun Dec 26 11:23:15 IST 2021

The lower back is the most busy region of the body in terms of movement, load and adaptation. It is vulnerable to soreness, stiffness, sprain, and pain. Lower back discomfort impacts day-to-day activities. Here is a simple technique that will help your lower back.

METHOD:

☞ Lie with your face downward on a mat

☞ Stretch the toes back and tighten the buttocks and calf muscles

☞ Stretch both hands forward

☞ Rest the forehead on the mat

☞ Flex the elbows, place the palms by the side of the forehead

☞ Turn to the right side, flex the right leg from below the left leg taking the right knee to the left side

☞ Flex the right leg on the floor thigh perpendicular to left leg and leg parallel to the left leg

☞ Press the palms and slowly raise the trunk and neck

☞ Straighten the arms, open your shoulders

☞ Lift the neck and bend back

☞ Ensure you tighten the buttocks

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 20 to 60 seconds

☞ Slowly come down and change side