STEP 1: Lie on your belly, while your head rests on your lower arms.|
STEP 2: Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
STEP 3: The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.
STEP 4: If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
STEP 5: The buttock muscles remain relaxed during the exercise. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low.
Very good article ..many thanks.
useful for all
Really good animations which makes it easy for beginners to understand the correct way to carry out all poses
this is the good technique to increase the heaigh especially.but i m worried about if my chest goes expanded.is there probabllity if this result and can u suggest me some more drawbacks if there are?
really good animation and very useful for beginners
nice animation.it will help people to understand the right way for exercising it.
nice animation.it will help people to understand the right way for exercising it.it will help young women in many ways as it heals irregular menstural problems.keep it up and help p
eople.may god bless u.
Such useful animations...thanks.
This is the exercise prescribed by my physical therapist for years of lower back pain. It has been the only thing that reduces the pain consistently. (When it gets really bad, I do get a course of steroids for inflammation so that I can do these again.)
I have posted this animation repeatedly for others also experiencing lower back pain... because it so clearly helps understand more than just a series of pictures or verbal description.
thanx a lot waiting for it to work...
June - lower back pain is not so simple. This movement could actually make some lower back pain worse( can deepen sciatic pain). Also I would recommend initially contracting the buttocks until you are sure the lower spine is comfortable in such a position.
(24 years-teaching Neil)
excellent work..... very helpfull
Soooo gud exersise.....
These are all the Yoga Poses covered in this section:
|3:||Revolved Triangle Pose|
|4:||Crescent Moon Pose|
|5:||Warrior Pose I|
|6:||Warrior Pose II|
|7:||Warrior Pose III|
|8:||Wide-legged Forward Bend|
|9:||Chair Pose I|
|10:||Chair Pose II|
|11:||Standing Forward Bend|
|12:||Downward Facing Dog Pose|
|13:||Revolved Side Angle Pose|
|14:||Hands to Feet Pose|
|15:||Standing Side Stretch Pose|
|16:||Spread Leg Forward Fold|
|18:||Half Moon Pose|
|19||Sun Salutation Pose|
|20:||Spread Leg Forward Fold|
|23:||Seated Forward Bend|
|26:||Full Boat Pose|
|27:||Half Spinal Twist|
|29:||Leg Reclining Lunge|
|30:||Leg to Side Pose|
|32:||Single Leg Raises|
|33:||Double Leg Raise|
|34:||Wind Relieving Pose|