Yoga

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

quite-a-hip-move

Mon Nov 22 17:05:02 IST 2021

One of the high load-bearing and functionally-active areas is the complex consisting the lower back, the hip and the pelvis. The health of this region is important for an active lifestyle. Here is a simple movement to help the lumbo-pelvic-hip complex.

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

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

☞ Press the palms and slowly raise the trunk and neck

☞ Straighten the arms, open the shoulders

☞ Lift the neck and bend back

☞ Tighten the buttocks

☞ As you inhale, abdomen should expand

☞ As you exhale, abdomen should contract

☞ Stay for about 20 seconds

☞ Slowly come down and change side

☞ Repeat and relax

twist-to-relax-buddy

Sun Oct 31 11:23:34 IST 2021

The pelvis and the abdomen host several organs, which can be stimulated through twisting and inverting the blood flow. After that, good breathing provides a feeling of deep relaxation. The posture helps the lower back, the neck and the shoulders.

METHOD:

☞ Sit on all fours (knees below the hips and palms below the shoulders)

☞ Join your knees and feet

☞ Flex your elbows

☞ Twist your trunk to the left, and bend

☞ Rest your left shoulder on the mat and stretch your left arm

☞ Press your right palm on the mat, and twist the trunk as much as possible

☞ Turn the neck towards the left and rest the head

☞ Join both the palms in salutation (Anjali Mudra)

☞ Align your left shoulder and the neck in line with your knees

☞ Stretch your feet and tighten your calf muscles

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Breathing should be relaxed: four seconds inhalation and six seconds exhalation are considered good

☞ Stay for about two minutes

☞ Slowly come up

☞ Change side and relax

for-a-firm-hip

Mon Sep 27 12:18:04 IST 2021

The hip girdle and the spinal column are interconnected through a host of muscles. Stability of the hip and the back is essential for keeping the muscles here healthy. Here is a technique to accomplish a good stability around the hip:

METHOD:

☞ Sit on all-fours (knees below the hips and palms below the shoulders)

☞ Ensure knees are about six inches apart

☞ Flex the elbows

☞ Rest the left elbow on the mat—align the left elbow in line with the left knee

☞ Fold the right hand at the back

☞ Raise right leg as high as possible

☞ Keep the right leg straight

☞ Turn the pelvis and right shoulder out and look forward

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Breathing should be relaxed: four seconds inhalation and six seconds exhalation are considered good

☞ Stay for about a minute

☞ Slowly come up

☞ Change side and relax

stretch-brings-strength

Fri Aug 27 15:17:21 IST 2021

The lower back, the hip and the pelvic complex need to be in good condition for overall fitness. Here is a simple posture that provides a good stretch for these body parts. It also helps the abdominal organs.

METHOD:

• Sit upright on your heels

• Join the heels and the big toes; rest the hips on the heels

• Keep a bolster (cotton-studded round pillow) in front

• Raise your hips and keep the palms closer to the bolster

• Keep your knees about six inches apart

• Take your left leg around the right thigh

• Rest the left knee in line with the right knee

• Entwine the right foot with the left shin

• Gently bend forward and rest the forehead on the bolster

• Cross your arms and rest it in front of the bolster

• As you inhale slowly, the abdominal cavity should expand

• As you exhale slowly, the abdominal cavity should contract

• Breathing should be relaxed: four seconds inhalation and six seconds exhalation are good

• Stay for about three minutes

• Free the leg and slowly come up

• Change side and relax

strengthen-trunk-muscles

Wed Jul 21 17:36:08 IST 2021

The trunk is the main part of the body, between the hip and the shoulder girdles. It houses many vital organs and the spinal column. Gentle twists with good breathing help in massaging the organs and the muscles around the spinal column.

Here is a simple technique that provides blood flow to the trunk. The neck and shoulders are also benefited.

METHOD:

• Sit upright on your heels

• Join the heels and the big toes; rest the hips on the heels

• Keep a bolster (cotton-studded round pillow) in front

• Raise your hips and keep the palms closer to the bolster

• Keep your knees about six inches apart

• Flex your elbows, slowly bend forward

• Gently twist your trunk and head to the right

• Stretch your left arm on the floor and by the side of the bolster

• Rest the left side of the head

• Push the left shoulder close to the floor

• Twist the trunk as much as possible

• Stretch your right hand up

• Turn the shoulder girdle as much as possible

• As you inhale slowly, the abdominal cavity should expand

• As you exhale slowly, the abdominal cavity should contract

• Breathing should be relaxed: four seconds inhalation and six seconds exhalation are good

• Stay for around two minutes

• Take your right hand down and slowly come up

• Change side and relax

a-stronger-neck

Fri Jun 25 17:16:34 IST 2021

Proper movements are a must to keep the neck healthy. Here is an exercise for the neck which is safe. It relieves pain at the junction of the shoulder girdle and the neck.

METHOD:

• Sit upright on your heels

• Join the heels and the big toes; rest the hips on the heels

• Keep a bolster (cotton-studded round pillow) in front

• Raise the hips and keep the palms closer to the bolster

• Flex the elbows, slowly bend forward and rest the crown of the head on the bolster

• Gently push the shoulders, so that the neck gets an effective stretch

• Stretch the arms back and rest the palms closer to the knees

• As you inhale slowly, the abdominal cavity should expand

• As you exhale slowly, the abdominal cavity should contract

• Breathing should be relaxed: four seconds inhalation and six seconds exhalation is good

• Stay for about 20-30 seconds

• Take the palms closer to the bolster, press the palms and slowly get up

• Sit upright on your heels

• Repeat and relax

twist-and-relax

Wed May 26 16:08:01 IST 2021

The abdominal cavity has quite a few organs supported by the lower back (lumbar spine) posteriorly. Any discomfort in these organs or the lower back can impact our health. Here is a simple posture to strengthen your lower back. It will also lessen fatigue.

METHOD:

• Sit upright on your heels

• Join the heels and the big toes; rest the hips on the heels

• Keep a bolster (cotton-studded round pillow) on your left side

• Twist the trunk to the left side

• Slowly bend forward and rest the forehead on the bolster

• Keep the bolster such that the trunk is stretched

• Ensure the hips are on the heels

• Stretch both arms forward

• As you inhale, the abdominal cavity should expand

• As you exhale, the abdominal cavity should contract

• Breathing should be relaxed: four seconds inhalation and six seconds exhalation is good

• Stay for about two minutes

• Flex the arms, press the palms and slowly get up

• Change side

poses-to-stimulate-the-vagal-nerves

Fri Apr 23 21:01:37 IST 2021

Proper relaxation is essential not only to be active but to be healthy too. Supported forward bends promote deep relaxation. Here is a posture which stimulates the vagal nerves (that carries signals from the digestive system and organs to the brain, and vice versa).

METHOD:

• Sit upright on your heels

• Join the heels and the big toes; rest the hips on the heels

• Keep a bolster (cotton-studded round pillow) in front

• Slowly bend forward and rest the forehead on the bolster

• Keep the bolster such that the trunk is stretched

• Ensure the hips rest on the heels

• Stretch your arms forward

• As you inhale slowly, the abdominal cavity should expand

• As you exhale slowly, the abdominal cavity should contract

• Breathing should be relaxed: four seconds inhalation and six seconds exhalation is good

• Stay about five minutes

• Flex your arms, press your palms and slowly get up

back-up-plan

Fri Mar 26 15:53:10 IST 2021

A stable back is essential to stay active. There are many bridge postures that strengthen your back. Here is one simple variation, which also helps the hips and the shoulders. The posture has an element of balance that stimulates the stabilising muscles in the trunk. It also strengthens the abdominal muscles.

METHOD:

• Sit on your knees and palms in the all-fours position

• Rest your left elbow across on the mat

• Keep the right hand on the back

• Lift your left leg up, and hold the foot with the right hand

• Push the foot up and away—straightening your right hand

• Ensure the hips stay even

• As you inhale slowly, the abdominal cavity should expand all-around

• As you exhale slowly, the abdominal cavity should contract

• Stay for about 20 seconds

• Release the left leg and change side

soothing-forward-bend

Thu Feb 25 17:21:53 IST 2021

The abdomen houses stomach, intestines, liver, spleen and pancreas, and the pelvis contains urinary and genital organs. With the help of a small ball, these organs can be massaged for good health. It also benefits the lower back muscles.

METHOD:

• Take a stability ball of 30cm diameter

• Fold both legs sideways and spread the knees apart

• Pull the ball closer to the trunk

• Gently lean forward on to the ball

• Grip the ball closer to the trunk

• Stretch your hands forward, with palms pressed on the floor

• Feel the gentle pressure on the abdomen and pelvis as you breathe in and out

• Breathe—as you inhale the abdomen expands, and as you exhale it contracts

• Breathe slowly—about six breaths or less per minute

• Exhale slower than you inhale (for example, if you inhale for four seconds, exhale for six seconds)

• Feel your lower back muscles, in particular the lumbar fascia (the thick skin on the lower back)

• The fascia expands as you inhale and contracts as you exhale

• Stay for about five minutes

• Slowly come up, stretch both legs, and relax

the-all-rounder

Fri Jan 29 14:21:38 IST 2021

The sarvangasana (shoulder stand) is a very beneficial inverted posture. True to its name, the posture help all organs, and stimulates the thyroid glands. It improves blood circulation and helps in the efficient functioning of the heart and the lungs. Performing the sarvangasana in the traditional way might be difficult for many, and staying in the pose for about 10 minutes may prove challenging. Here is a simple technique that helps to get the benefits of sarvangasana with ease.

METHOD:

• Take a stability ball of 30cm diameter

• Keep a chair in front, with the top frame facing you

• Lie on your back and rest the legs on the seat of the chair

• Flex the knees, press the feet on the chair and raise the hips

• Position the ball below the hips

• Pin the shoulders down, with your chin towards the chest

• Raise the hips as high as possible and push the ball in

• Rest the back on the ball and rest the heels on the chair

• Straighten the legs and relax the arms

• Relax the arms by the side of the trunk, with the palms facing up

• Breathe—as you inhale, the abdomen expands, and as you exhale, it contracts

• Breathe slowly—about six breaths or less per minute

• Exhale slower than you inhale (for example, if you inhale for four seconds, exhale for six seconds)

• Stay for about five minutes

• Slowly come down

easy-and-relaxing

Thu Dec 24 19:34:46 IST 2020

The trunk houses a host of vital organs. The energy centres, known as chakras, are located along the spinal column. Bending backwards helps deep breathing, and has a great restorative effect.

The following stretch gives a soothing effect to the organs of pelvis, abdomen and chest. It also stimulates the chakras.

METHOD:

• Take a stability ball of 30cm diameter

• Keep a chair in the inverted position, with its top frame close to your back

• Keep the ball within the frame of the chair

• Keep a blanket on the crossbar of the chair

• Sit upright with legs crossed, close to the chair

• Pull the knee towards the floor

• Slowly recline, resting the lower and upper back on the ball. Rest the back of the head on the blanket

• Relax the arms by the side of the trunk with palms facing up

• Breathe abdominally—as you inhale the abdomen expands, and as you exhale it contracts

• Breathe slowly—about six breaths or fewer per minute

• Exhale slower than you inhale (for example, if you inhale for four seconds, exhale for six seconds)

• Stay for about five minutes

• Slowly come up

benefits-of-going-backwards

Tue Nov 24 17:09:04 IST 2020

Bending backwards energises the organs in the pelvis, the abdomen and the chest. It also helps the spinal muscles. It is more effective if done using a chair and a stability ball. The effect of bending can be enhanced with the support of a wall. It imparts a good stretch to the arms..

METHOD:

• Take a stability ball of 30cm diameter.

• Keep a chair one foot away from the wall

• Sit on the chair, with the back towards the wall

• Press the feet, and keep them parallel, separated by about six to 12 inches

• Sit upright at the edge of the seat with the stability ball in hand

• Keep the stability ball on the chair and pull it close to the back

• Hold the ball, raise the hips, pull the ball in and recline back on the ball

• Slowly bend the back

• Stretch both hands with palms on the wall

• Slide the palms down and straighten both arms

• Stay for about three to five minutes with slow abdominal breathing

• Take the arms up, hold the chair and slowly get up

a-soothing-stretch

Fri Oct 23 19:29:53 IST 2020

The pelvis, abdomen and chest contain important organs. It is essential to provide a good stretch so that these organs benefit. Here is a simple technique, using a small stability ball and a chair. This posture will help the spinal column to get a soothing stretch.

Method:

• Take a stability ball of 30cm diameter

• Keep a chair in inverted position on the mat

• Sit upright with legs crossed, so that the top of the chair is closer to your back

• Keep the ball behind your back and inside the top rim of the chair

• Keep a blanket on the rib of the chair

• Slowly recline on the ball, and rest the head on the rib of the chair

• Open the chest and relax the arms by the side of the trunk

• The stretch in the pelvis can be enhanced by joining the feet and dropping the knees to the ground

• Stay for three to five minutes with slow abdominal breathing

• Slowly get up

yogaomkar@yahoo.com

getting-back-in-shape

Sat Mar 07 15:40:08 IST 2020

The lower and upper back face a lot of stress from day-to-day activities. It is important to relax these body parts. Here is a simple technique to provide a soothing massage.

Note: Since the ball is inherently unstable, one must be careful.

METHOD:

• Take a stability ball of 30cm diametre

• Sit in cross-legged position, with the back towards the wall

• Keep the ball behind the back

• Keep the ball between the lower back and the wall

• Move as close to the wall as possible by pressing against the ball

• The ball exerts a soothing pressure on the lumbar fascia (structure on the lower part of the back)

• Breathe abdominally—inhale deep. Allow the abdominal cavity to expand; exhale as the abdominal cavity contracts

• Stay for around five minutes with slow and steady breathing

• Feel the expansion and contraction of the lumbar fascia as you inhale and exhale

• Move the ball to the upper back. Tilt the head backward on to the ball, pushing the chest forward

• Inhale deep, allowing the chest cavity to expand; exhale as the chest cavity contracts

• Stay for three to five minutes with slow and steady breathing

• Feel the expansion and contraction of the thoracic fascia (deep structure on the rear of the trunk) as you inhale and exhale

• Relax

strengthen-the-neck

Mon Feb 10 15:50:16 IST 2020

The neck is often subjected to strain, be it long hours of working, using mobiles and computers, travelling or poor postures. It is very important to keep the muscles of the neck strong and stable. Here is a technique to accomplish both.

Note: Since the ball is inherently unstable, one must be careful.

METHOD:

• Take a stability ball of 30cm diameter

• Hold the ball and stand close to a wall, facing it

• Place the ball between your forehead and the wall

• Hold the ball with gentle pressure from the forehead and release your hands

• Now press the ball with the forehead

• Hold for 10 seconds

• Ease the pressure for 10 seconds but keep the ball in place with gentle pressure

• Repeat 10 times and relax

• Repeat the procedure by pressing the ball with the back and both sides of the head

• Relax

easing-the-pressure-points

Fri Jan 24 16:17:03 IST 2020

The sitting and standing postures are very common. Naturally, the lower parts are put under pressure. And, the lower back is not spared either.

Here is a posture that relieves the stressed legs and the back. It also stimulates the thyroid glands.

Note: Since the ball is inherently unstable, be careful.

METHOD:

• Take a stability ball of 30cm diameter

• Sit close to the wall with legs stretched

• Keep the ball within reach

• Turn around and stretch the legs up the wall

• Rest the trunk on the floor

• Hips should be close to the wall

• With the heels against the wall, raise the hips

• Roll the ball below the hips, and pull it closer to the trunk

• Rest the back against the ball

• Keeping the heels against the wall straighten both legs

• Relax the arms

• Stay for about four minutes with slow and steady breathing

• Hold the ball, roll it out and slowly come down

• Relax

that-magical-effect

Sat Jan 11 17:50:55 IST 2020

Flexibility and strength of the lower back are important for an active life. Here is a posture that helps achieve them. The posture also revives the organs in the abdomen and pelvis—they get a good massaging effect against the air-filled ball.

This exercise also helps the gluteal muscles and thighs.

Note: Since the ball is inherently unstable, one must take care.

METHOD:

• Take a stability ball of 30cm diameter

• Sit upright on your heels and keep the ball in front

• Slowly bend, positioning the ball below the lower-belly

• Rest the knees

• Rest the head and elbows, keeping the wrists in line with the forehead

• Raise legs slightly; rest the chest and chin on the mat

• Press the palms and elbows, raise legs with lower-belly against the ball

• Lift legs as much as possible

• Stretch the feet and straighten legs

• Stay for about 10-20 seconds

• Do not hold your breath

• Slowly flex the knees and rest legs

• Gently get up

• Repeat and relax

muscular-move

Sat Dec 07 16:53:57 IST 2019

The lumbar, pelvic and hip complex is a trinity of muscular and skeletal health. The LPH complex musculature produces and reduces force, and stabilises the kinetic chain (ankle-knee-hip-trunk linkage) during functional movements. Hip movements with back bends provide good stimulation to the complex.

Note: Since the ball is inherently unstable, one must take care.

METHOD

• Take a stability ball of 30cm diameter

• Squat on your feet and hold the ball behind you

• Gently recline, resting the neck and shoulder complex on the ball

• Gently roll the ball back; rest the head and shoulder on the floor

• Keep legs folded and press the feet

• Stretch both arms up

• Stay with slow breathing for five seconds

• Raise your right leg up, perpendicular to the floor

• Stay with slow breathing for five seconds

• Bring the right leg down; repeat with left leg

• Bring the left leg down

• Slowly stretch both legs forward

• Pull the knee caps and stretch the heels

• Stay with slow breathing for 10 seconds

• Slowly come down

• Repeat and relax

stretch-it-to-last

Tue Nov 12 15:55:29 IST 2019

The pelvis houses the main organs of the reproductive system, while the abdomen has the main organs of the digestive system. Both need a good stretch to prevent stagnation and improve the blood flow. This posture imparts good flexibility to the spine.

METHOD

• Take a stability ball of approximately 30cm diameter

• Take a cotton bolster

• Sit upright, cross-legged, at the edge of the bolster

• Keep the ball behind the back, on the bolster

• Keep the feet by the side of the bolster and hold the ball in position

• Slowly recline on the ball, resting the upper back

• Raise the hips, and extend the neck as much you can

• Roll the ball slightly and move the head towards the floor

• Your folded arms and the head should be on the floor

• If the head is not on the floor, keep a folded blanket below the head

• The ball imparts a good stretch to pelvis, abdomen and chest

• Stay for around four minutes with slow abdominal breathing

• Take your arms up, roll over the ball to rest the hip on the bolster

• Slowly get up and relax

quadra-push

Sat Nov 02 17:28:19 IST 2019

The abdominal cavity can be roughly divided into four parts—right upper, left upper, right lower and left lower. The main organs on the right side are liver, gall bladder, head of pancreas, right kidney and appendix. The main organs on the left side are stomach, spleen, left lobe of liver, body of pancreas, left kidney, and a part of the colon.

Back bends and twisting postures stimulate the quadrants of the abdomen. Here is one such technique using a small stability ball.

METHOD

• Take a stability ball of size 30cm diameter

• Sit upright with legs folded to the side

• Keep the ball close to the back

• With left hand hold the right knee and twist the trunk to the right

• Move the ball to the right and align the ball to the trunk with the help of the right hand

• Hold the ball close to the back, slowly recline the trunk against the ball

• Stretch both hands straight over the head

• Stay for about two minutes with slow abdominal breathing

• Feel the right side of the abdomen

• Slowly come up and sit upright

• Change side and relax

relief-for-your-neck

Sat Oct 05 16:59:46 IST 2019

The neck is a slender structure. The muscles around the neck can easily get tensed, because of long hours of sitting in front of a table. The usage of gadgets promotes head-forward position, leading to fatigue around the neck. Here is a simple technique to provide relief to the neck.

METHOD

• Take a stability ball of 30cm diameter

• Sit upright on your heels

• Keep the ball in front

• Lie on your chest and hold the ball

• Raise your neck and upper back with the support of your elbows

• Roll the ball towards the neck

• Extend the neck backwards, and position the ball against the chin and the throat

• Slowly release the hands and stretch them sideways

• Press the ball against the chin and extend the neck further

• Stay for about 60 seconds with slow abdominal breathing

• Take the arms up, hold the ball, roll it forward and relax the neck

• Repeat

the-side-stretch

Sat Sep 14 16:36:19 IST 2019

Our trunk can bend in all directions. Bending sideways is good for abdominal organs—liver, spleen, stomach, pancreas, small and large intestines. It is important to provide compression and extension to these organs, so that they are stimulated. Here is a simple technique to accomplish this using a stability ball. It also helps the back muscles and the shoulder complex.

METHOD

• Take a stability ball of size 30cm diameter

• Sit upright with legs crossed

• Keep the ball by your right side, and in line with the hip

• Hold the ball and position it close to the trunk

• Rest the right palm on the floor

• Slowly bend the trunk to the right side

• Rest your trunk on the ball and stretch the left hand

• Bring the left upper arm closer to the ear

• Ensure the left knee is not lifted

• Pull the left hand to induce stretch of the left lateral trunk

• Ball imparts good pressure on the right side of the abdomen and stretch on the left side

• Stay for about two minutes with slow abdominal breathing

• Slowly come up, bring the left hand down

• Change side and relax