Characteristic of yoga is stretching exercises, helping the entire body relaxed. Therefore, if you want to have a supple body, you should regularly practice 5 following simple exercises.
- Camel Pose
Effect: Relaxes the spine, muscles in your back as well as shoulders and arms; enhance flexibility of the spine and improves blood circulation to the brain.
Implementation: Genuflect straight on the floor with your knees and feet extending by shoulders so that your back and neck are straight, put arms along the body and inhale. Slowly lean back, thrust hips forward so that the hands touch on the heels, expand chest and exhale. Hold this posture for 30 seconds and breathe slowly through your nose.
- Bridge Pose
Effect: Stretching the front of the body, it is good for the spine, feet, and beneficial for the respiratory activity.
Implementation: Lie on the carpet, bend knees up with extending feet. Inhale and lift the hips and back up as high as possible. Hold the posture for 30 seconds, breathing gently. When exhaling, lower back down to the floor in turn, upper back first, middle back, lower back, and hips finally. Repeat this from 6 to 8 times.
- Bridge Building pose
Effect: Stretch the whole body, impact on the hips as well as thighs, and improve digestive system.
Implementation: Lie on the carpet with legs stretching straight, and your hands along the body. Inhale while lifting the front up, putting your hands on the hips, so that the body is the curve, feeling the tension of the body. Then exhale and keep the posture for 30 seconds.
- Cobra pose
Effect: Enhance the flexibility of the spine and reduce lower back pain.
Implementation: Lie on the carpet, put arms in two sides of the chest so that the hands face down the floor. Inhale and raise your head and chest up, heading to the back and keep the posture for 3 to 5 seconds. Exhale and slowly lower the front and head to the floor. Repeat this 10 times.
- One-Legged King Pigeon Pose
Effect: Slim legs, increase the flexibility of the hips and back.
Implementation: Genuflect on the carpet, slide right knee forward between your hands, so that the heel is close to the left hand. Stretch your left leg backward and push the chest forward. Breathe gently and hold the posture for 30 seconds.
You should maintain a regular exercise regime and combine with a scientific diet to have the best result.