Stretching (4): Forward Bend- Target Muscles- Hamstring, Calf
Details: This is a pose derivative of Hasta Padasana of yoga.
Start with the simple variation(given below ) poses to reach this position.
Duration: 15- 30 sec
Repetition: As per your comfort level
Stretches: – neck, back, glutes, Hamstring, Hip, Calf
Benefits/Gains/Strengthens: Good forThigh, Knee, Spine and Digestive System. Improves blood circulation in the upper part of the body, relieves headache and stress, relaxes body and mind.
Steps:
1) Stand with a small distance between your feet
2) While inhaling, slowly raise your arms and stretch your body upwards.
3) Exhale and slowly bend the trunk forward till your hands reach your feet.
4) Loosen up the shoulders and let the arms relax. Take a few slow breaths. Your knees must remain straight. Try to bring the forehead between the knees.
5) Hold for 10- 30 sec as per comfort level.
6) come back and relax.
(Simple variation – Stand straight -hold calf and try to bend forward)
Other simple variations also practiced in many gyms: These poses help to reach the final pose as picture above:
Stretching (5): Child Pose
Details: This pose is derived from Shashankasana of yoga.
Duration: 10- 60 sec
Repetition: As per your comfort level
Stretches: – lower back, hips, hamstrings, arms
Benefits/Gains/Strengthens: Relaxes body, Reduces stress. Good for the liver, kidney, and Reproductive system.
Steps:
1) Sit on knees as shown
2) While inhaling raise both hands
3) While exhaling bend forward from the trunk and keep the hands straight on the ground
4)Try to place forehead on the ground (near knees) with eyes closed hold for 10 to 60 sec
5) Lift up slowly by raising arms and trunk
6)Straighten your legs and relax.
Stretching (6): Triceps Stretch
Details: This is a simple stretching for triceps
Duration: 10- 30 sec
Repetition: Both hands
Stretches: – shoulders, back, triceps
Benefits/Gains/Strengthens: Increases flexibility in the upper part of body and hands.
Steps:
1) Sit or stand comfortably
2) raise left hand and fold it to touch top middle part of back
3) Hold the elbow with another hand and gently pull it towards head
4) Hold 10 to 30 sec
5) Repeat for both hands
Stretching (7): Shoulder Stretch
Details: This is a simple stretching for shoulder muscles .
Duration: 10- 30 sec
Repetition: Both hands
Stretches: – shoulders, back, triceps
Benefits/Gains/Strengthens: Increases flexibility in the upper part of body and hands.
Steps:
1) Stand comfortably with feet little apart
2) Raise your left arm up to shoulder height and move it across body
3) With your right arm, gently pull left arm towards chest
4) Hold for 10 to 30 sec
5) Repeat for both hands.
