Session 7- More Flexibility exercises

Now you have sucessfully completed the tatadavus. It is now time to gear up your body for more to come.

Here are a few other exercises.

Flexibility Exercises

  1. Leg Lifts:
    • Lie on your right side, with your right leg bent and left leg stretched on the side. (Ref Fig. 1)
    • Lift the left leg as high as you can without bending at the knee.
    • Repeat 5 times
    • Repeat the same on Left (Ref. Fig.2)
  2. Toe Touch:
    • Stand with the feet shoulder width apart. Reach the knees, ankles and toes on both sides alternately. (Ref Fig. 5).Repeat 5 times.
  3. Back Bend :
    • Stand with the feet shoulder width apart.
    • Hold on to the small of your back with your palms. (Fig.3)
    • Bend back as much as you can without undue pain, slowly and carefully.(Fig.4)
    • Come back to position in fig.3
    • Repeat process 3 -5 times
  4. Kicks:
    • Lift and Stretch right hand to the side. Hold at shoulder level. Lift and kick using the right leg. (Fig 6)
    • Repeat Movement on right 5 times
    • Repeat the process on left.

5. Hand Swirl: This is more like a relaxing exercise that can also be done after a session.

Swirl the arms one by one, slowly anticlockwise and clockwise . Repeat each movement 3- 5 times. Follow your hands with your eyes. (Ref. Fig.7)


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