I really enjoyed working on the first yoga blog and realised how my love for yoga has increased over this last year. I recommend it to everyone because I genuinely feel it can change your life.
My fist blog ( http://sportido.com/uncategorized/yoga-aasans-to-do-every-single-day-part-1 )covered basic neck exercises that one must do to warm up your body followed by the shoulder and back stretches mentioned below.
I’m sure some of you already know them, but please follow the instruction to make sure you’re doing it right. It’s always better to do yoga with a trained professional.
3 of the remaining basic stretches
These will help you warm up and align your back for the rest of the routine that we’ll start learning from week 3.
We have learnt 3 basic neck exercises in the 1st blog, after which we need to incorporate the following 3 exercises.
Note: All of the following neck exercises to be done with proper breathing and controlled movements.
Stand up straight. Keep your arms straight (do not bend from the elbow), rotate your arms from your shoulders, in circular motion (moderate speed, not too slow or too fast). Do 10 counts clockwise followed by 10 anti-clockwise. Make sure to increase the count gradually, you can take it to 50 counts each side.
Basic Forward bend:
If you are doing this for the first time, this exercise could be a bit tricky
Stand up straight, arc your back slightly, keep your knees straight, look straight ahead and slowly start bending forward from your tail bone, make sure to keep your back straight, your head up, and your knees straight. Bend only as much as you can while you maintaining your posture. Reach your maximum stretch and slowly count to 10. Slowly move back up. Increase your stretch overtime and gradually, do not overdo it at any point, know your limit and permit what your body allows. Your goal is to eventually make your head touch your knees.
Basic Back bend:
Stand up straight with your arms on your waist slowly bend your neck backwards and start bending your back, keep your knees slightly bent to maintain your balance (Remember to bend your neck first followed by your waist). Once you’ve reached your limit start counting to 10. Your body might start trembling a little. But that’s okay. Slowly stand up straight. Remember to do this asana slowly and permit what your body allows.
Do write in and let me know if you found this blog useful. Do keep in mind, its always best to practice yoga first thing in the morning and under the guidance of a professional. Mr Ravi who I’ve been training under for the past year is a fantastic teacher, his contact details are mentioned below.
References: Mr Ravi ( fitness and yoga instructor) – 9212565197