Repeat 5 times to each side.
CAT-STRETCH POSE (Marjari-asana)
Kneel and lean forward to place hands on floor below your shoulders,fingers facing forward, hands in line with knees. Arms and thighsshould be at right angles to the floor; knees may be slightly separated.
Inhale deeply, raise head and drop spine so your back is concave.Fill your lungs and hold for three seconds. As you exhale, lower yourhead and stretch your spine upwards. At the end of the breath, pull inyour buttocks, contract stomach muscles and place head between arms.
Repeat 5 times.
POSE OF THE MOON (Shashankasa)
Sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight.
Inhale deeply and lift arms above head, keeping them straight andshoulder-width apart. As you breathe out, bend forward from the hips,keeping arms and head in a straight line. Hands and forehead shouldeventually rest on the floor in front of your knees. Bend your elbows,so that arms are fully relaxed and hold for five seconds.
Then breathe in and slowly raise arms and body back to the upright position.
Exhale and return your palms to the top of your thighs. Repeat 3-5 times.
MOUNTAIN POSE (Parvatasana)
Strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine.
Kneel on raised heels and stretch your arms forward so your foreheadis on the floor. Breathe deeply and relax for a few seconds. Raiseyourself on to your hands and knees, keeping your toes tucked under andyour back flat.
Inhale and push up onto your toes. Raise your buttocks and loweryour head between your arms. Your back and legs should form two sidesof a triangle.
Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.
Sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight.
Inhale deeply and lift arms above head, keeping them straight andshoulder-width apart. As you breathe out, bend forward from the hips,keeping arms and head in a straight line. Hands and forehead shouldeventually rest on the floor in front of your knees. Bend your elbows,so that arms are fully relaxed and hold for five seconds.
Then breathe in and slowly raise arms and body back to the upright position.
Exhale and return your palms to the top of your thighs. Repeat 3-5 times.
MOUNTAIN POSE (Parvatasana)
Strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine.
Kneel on raised heels and stretch your arms forward so your foreheadis on the floor. Breathe deeply and relax for a few seconds. Raiseyourself on to your hands and knees, keeping your toes tucked under andyour back flat.
Inhale and push up onto your toes. Raise your buttocks and loweryour head between your arms. Your back and legs should form two sidesof a triangle.
Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.