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Butterfly Pose
Sit with the soles of your feet together, knees splayed out, legs relaxed, back erect, and your hands holding your feet. Slowly draw your feet closer to your body, relax your groin muscles, and allow your knees to fall to the floor. Do not allow your back to slump. Hold, breathing normally. Benefits: Opens hip joints; stretches groin and inner thigh muscles; tones pelvic floor and urinary organs
down, fingers pointing away from you. Inhale and turn slightly to the left. Bend your right arm and place your right elbow on the outside of your left knee. Keep your shoulders down. Exhale and twist your spine and push your chest forward to lengthen the spine. Don't overtwist your neck. Keep the twist the full length of the spine for full benefit. Hold. Inhale and return to starting position and repeat on the other side. If this is too difficult, keep your right leg straight and bend left leg over the right leg with the left foot flat on the floor on the outside of the right thigh. Hold the left knee with your right elbow. Place your left hand on the floor behind your back. Twist. Benefits: Gives the spine a nice lateral stretch, increasing spinal elasticity. Also improves side-toside mobility; decreases backaches and hip pain; contracts and tones the liver, spleen and intestines; reduces abdominal size; improves the nervous system; prevents calcification at the base of the spine; frees the joints.
Boat Pose
Sit on floor with spine erect, knees up and bent, and feet flat on the floor. Hands hold onto the backs of the thighs. Lean backward and balance on the "sitting" bones. Tips of the toes remain on the floor. Straighten your legs. Straighten your arms alongside your legs, palms facing in. If your back rounds as you straighten your legs, bend your knees slightly. Hold. Benefits: Tones the abdominal muscles, strengthes the thighs and knees, increases stamina