YOGA DISPLAY
WARM UP POSES

Relaxed Pose

Instructions

• Sit back on your heels

• Lean forward and bring your forehead on the floor
• Rest your arms by your side

Cautions

• High blood pressure

• Knee injuries
• Diarrhea

Benefits: 

• Relives mild back aches
• Gently massages the abdominal organs
• Calms and relaxes the brain
• Increases blood flow in the facial skin

Knee Rotation

Instructions

• Lie flat on your back

• Exhale, flatten your lower back on the floor and bring your knees towards the chest.
• Place your hands on your knees and gently rotate them three times clock wise and then three times anti clock wise.
• Rock your knees side to side 2-3 times

Cautions

• Serious neck & back  injuries
• High & Low blood pressure

Benefits

• Temporarily releases tension of the lower back
• Increases blood flow to the upper body

 

Rounding the Back

Instructions

• Lie flat on your back

• Exhale, flatten your lower back to the floor
• Inhale, move your knees towards your chest, resting your hands on your knees
• Exhale, bring your forehead towards your knees, keep your shoulders away from your ears
• Round your back out
• Hold this position for few breaths
• Repeat 2-3 times

Cautions

• Neck injuries
• Back and spinal injuries

Benefits

• Relives mild back aches
• Massages the abdominal organs
• Stimulates thyroid glands

Cat Pose

Instructions

• Start from a kneeling position
• Place your hands on the ground so they are directly under your shoulders. Your knees should also be directly below your hips
• Inhale deep into your spine, while simultaneously moving your shoulders away from your ears and tilting your chin up
• Then as you exhale, round your back out and tuck your tailbone in, while sucking your belly in towards your spine. As you do this, move your chin towards your chest
• Repeat this process between 3-6 times
• To come out of the position; sit back on your heels, rest your arms by your side and face your forehead towards the floor. (see relax pose)

 Cautions:

• High/low blood pressure
• Serious back, spinal, knee and shoulder injuries

 Benefits:

• Brings flexibility back to the spine
• Massages various internal organs of the body
• Relieves stress and fatigue
• Gently stretches the hips, ankle and thighs

Cross legged Spinal Twist

Instructions

• Sit with  a straight  back,  and cross your legs
• Place your left hand on your right knee and right hand behind you on the floor, at the base of the spine.
• Keep your upper body in the centre
• Exhale, turn your torso to your right while turning your head gently to this same side
• Hold this position for a few breaths and turn back to the centre
• Repeat on the opposite side.

 Cautions

• Spine and back injuries
• Diarrhea

Benefits

• Detoxifies / Massages the abdominal organs
• Strengthens and stretches the spine
• Lubricates the main joints
• Relives mild back aches