yoga practice is a good health investment. Twelve minutes a day will purchase
a toning of the muscles and improved digestive, circulatory and respiratory
sitting on the heels, raise the right hand. Bring it slowly behind the
touching the spine at the shoulder blades. Slowly bend the left arm behind
the back from the bottom, and join the hands. Hold; then change arms and
Proper execution develops the capacity of the thoracic cage, helps
tendonitis and the formation of calcium deposits at the shoulder joints.
Helps alleviate emphysema and asthma.
Pose Sit on the heels, with a straight back. Relax. Separate the feet and
slowly sink in between, letting the buttocks touch the floor, doing this
slowly and carefully so as not to strain knee ligaments. Make sure feet
are not turned out.
Increased circulation to prostate gland or uterus.
Sitting on the heels, with palms on knees, stiffly fan out the fingers.
slightly forward over the hands. Protrude the tongue as far as possible,
the throat muscles and roll the eyeballs upward. Completely exhale,
"Ahhhhhhh." Repeat four to six times.
Helps to relieve sore throat. Stimulates circulation to throat and
Lie face down. Clench the fists, keeping the arms on the floor at sides.
Inhale. Using the lower back muscles, raise one leg toward the ceiling.
Hold. Exhale and relax. Repeat with the other leg. Repeat two or
times, according to capacity.
More advanced: While
in pose, raise both legs. A strenuous pose.
Relieves problems of abdomen and lower back.
Warning: Do not perform
this if you are suffering from hernia or you have back problem in acute
Sitting cross-legged, stretch both arms up toward the ceiling in a prayer
like pose, fingertips together. Stretch up and breathe deeply and slowly
five to ten times. Exhale and lower arms.
Strengthens lungs. Purifies bloodstream, improves digestive system,