cultural asana for upward stretch of the spine. This posture stretches all the muscles of the bod…

cultural asana for upward stretch of the spine. This posture stretches all the muscles of the body lengthwise.

How to do it

Stand erect with hands at their respective sides with feet slightly apart and parallel to each.

Keep the neck straight, chest thrown well forward, and chin parallel to the ground.

Focusing at a point straight ahead, raise both your arms for a full upward stretch to reach a verticals position.

Simultaneously, raise both your heels, to achieve maximum stretch to the body. 

After holding for 6 to 10 seconds, turn your palm position outward, keeping the arm straight, bring it down through a backward and downward circuit. 

Simultaneously lower the heels to resume the starting position. 

Benefits

Stretches the entire body and aids in increasing height.

Improves elasticity, capacity and circulation of the lungs.

Improves the venous flow- equalizes blood circulation.

How to do it

Start by kneeling down on your mat, hand on your waist.

Lift one knee off the ground and move one foot in front, coming into a low lunge.

Lifting your hand up straight over your head and joining your palms together in namaste.

Bend backward with your hand reaching behind and forming an arc like the nose horn of the rhino.

Benefits

Strengthens the back, legs, and shoulders mainly the quadricep

Let's go flipping with dolphins with this amazing semi inversion pose.

How to do it

Start by getting onto your fours, with palms under your shoulder and knees under your hip