Yoga exercises make use of breathing techniques along with exercise to provide health benefits such as development and increasing flexibility of the muscles. Improved breathing aids muscles in stretching to their maximum potential, strengthening arms, shoulders, back and legs. Learn the yoga exercises which are appropriate for improving your body’s flexibility.
Ustrasasana (Camel Pose)
Ustrasana is practiced to improve digestive, respiratory, endocrine, lymphatic, skeletal, and circulatory systems. People suffering from asthma, bronchitis, diabetes, thyroid and parathyroid disorders, and voice problems are advised to regularly perform this posture.
How to perform Camel Pose
- To begin with camel pose, kneel down on the mat, keeping your knees under your hips. Now look back with your thighs perpendicular to the floor.
- Gently arch back and put hands on your hips.
- Hold this position for a few seconds and without disturbing the arch shape of your body, place your right palm on your right heel and left palm on left heel. Do not put your upper body weight on your hands by leaning on them. Try to put weight on your knees. This will further stretch your abdomen and chest.
- Lower your head behind your back. Be in this position for five breaths. Do not put strain on your neck.
- Straighten your upper back with ease and sit on your heels. Lean forward and come on all fours.
Benefits of Camel Pose
- Relieves lower back pain.
- Improves function of ovaries.
- Relieves constipation.
- Relieves tightness of the shoulders and back and makes them stronger.
- Stretches the ankles, thighs, groin, abdomen, chest, and throat.
- Cures spondylitis.
- Improves the condition of asthma by clearing the lungs.
Urdhva Dhanurasana (Upward Bow Pose)
This posture is also called wheel or full backbend. This posture not only makes your body more flexible, but relieves tightness in your shoulders and back.
How to perform wheel
- Lie with your back straight. Bend your knees with your feet flat on the ground and close to hips.
- Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your head.
- Breathe in and while putting the weight of your body on your palms, lift your head and shoulders off the ground. The crown of your head should be placed on the mat.
- Now straighten your arms and thighs and lift your head off the ground. Once you’ve got the rainbow-shaped pose, try to bring your hands and feet a little closer making your body compact.
- Hold this posture for five deep breaths and then slowly lower your body down.
- To release your lower back, bring your knees into your chest. Then roll up and sit.
Benefits of Urdhva Dhanurasana (wheel)
- Encourages metabolism.
- Cleanses kidneys.
- Improves function of nervous system.
- Increases body’s strength.
- Brings flexibility to the spine.
- Increases determination and concentration.
- Strengthens arms, buttocks and legs.