YOGA DISPLAY
SUPINE YOGA POSES

 

Gentle  Body Stretch

Instructions

• Lie on your back, part your legs slightly, with arms by your side
• Inhale, stretch your arms over head and point the toes away from the body
• Exhale, bring the arms by your side and relax the feet
• Inhale, stretch your arms overhead and flex your toes towards the head
• Exhale, bring the arms by your side and relax the feet

Cautions

• Serious shoulder injuries
• High and low  blood pressure

Benefits

• Gently stretches the whole body
• Lubricates the main Joints
• Improves blood circulation, and therefore brings oxygen and nutrients to revitalize your skin

Fish Pose

 Instruction

• Lie on your back with your legs straight
• Place your hands under your buttocks and extend your arms
• Inhale, bend your elbows and elevate your chest together with your head
• Exhale, gently bring the crown of your head on to the floor, keeping your chest and throat open
• Hold the position for a few breaths
• Moving out of the posture, gently bring the back of the head to the starting position on the floor and relax your shoulders and spine. Rest your arms comfortably by your side

Cautions

• High/Low blood pressure
• Back and  neck injuries, as well as shoulder injuries

Benefits:

• Stimulates the thyroid glands
• Stimulates metabolism
• Opens the chest and throat
• Stimulates the heart, lungs and kidneys
• Strengthen the back and shoulder muscles
• Relaxes both the body and mind

Bridge Pose

 Instructions

• Lie on your back and bend your legs
• Keep your feet hip distance apart and flat on the floor
• Position your heels near your buttocks, keeping your arms by your side
• Inhale, and elevate your hips and buttocks
• Walk your shoulder blades in as you are interlacing and extending your arms
• Press your arms down as you lift your hips and buttocks higher drawing the chest close to your chin
• Hold this position for a few breaths
• To come out of the position, release your hands and relax your shoulders. Slowly lower the spine onto the floor

 Cautions

• Neck and back injuries
• High blood pressure

Benefits:

• Stimulates the thyroid glands
• Relaxes and soothes both body and mind
• Improves spinal flexibility
• Opens the chest
• Helps alleviate stress

 

Supine Spinal Twist

Instructions

• Lie on your back with your leg stretched out
• Place your right foot on your left knee
• Place your left hand on your right knee
• Keep your right arm outstretched at shoulder height
• Exhale and bring the right knee over to your left side
• Keep both shoulders on the floor
• Turn your head to the right side
• Coming out of the position, turn your head back to the centre first, then bring your knee back to the centre.
• Repeat on the opposite side 

Cautions:

• Serious back, neck and hip injuries
• High/Low blood pressure

Benefits

• Temporarily relieves tension from the back
• Lubricates the joints
• Massages main organs

Relaxation

Instructions

• Lie on your back
• Keep your feet apart, thighs not touching.
• (If you have a sensitive lower back, place a pillow or support underneath  your knees) or just simply bend your knees
• Arms are slightly away from the body, palms turned up and fingers gently curled
• Shoulders are relaxed and away from your ears
• On the inhale, feel all benefits of the workout absorb into your body, having a revitalizing effect
• On the exhale, visualize every last bit of tension and worry leaving your body, allowing you to slip deeper into relaxation
• You may listen to calming music, or simply focus on your breathing.
• To come out of the position, roll over to your right side and hug your knees for a few breaths, then sit up and remain in silence with your eyes closed, allowing the body to get used to being in a vertical position before slowly opening your eyes

Cautions:

• Back injuries
• High/low blood  pressure
• Heart conditions

Benefits:

• Rejuvenates the body and mind
• Calms the brain and relives mild depression
• Brings clarity to oneself
• Relaxes the mind and body, as well as calms the nervous system
• Relaxes the skin