Objective:

To effectively stimulate your spine, open out the chest (thus stimulating the respiratory system) and improve self-confidence (develop resistance towards stress).

Tips: Breathing and Repetition

For each of these postures, the breathing is identical. After the balance is stabilized, breathe in and out deeply through the nose and follow the process below:

  • Inhale on 3 beats (mentally count 1-2-3 during inhalation)
  • Retain the air, the lungs are full on more than 2 occasions (mentally count 1-2 during retention).
  • Exhale on 5 beats. Allow the lungs to empty out in 2 stages.

Hold each posture for 5 respiratory cycles. To get the full effects of the exercise, perform the postures every day, preferably in the morning because they are invigorating and can disturb sleep.

Dog Head Up Pose

This Pose is one from the sequence from Sul Salutation. It will open up your chest and shoulders, while stretching the abdominals and hip flexors.

Safety Instructions and Technique:

Start by lying on your stomach with your hands under your shoulders and legs straight. Inhale and lean on your toes. Then exhale, lift your head, neck, shoulders and chest, and stretch out your arms. After that, push the chest forward, at the same time, throwing your head backwards. Keep a check that your feet are resting on your toes and that your pelvis and knees are raised up from the ground. Finish the exercise by lowering your shoulders. Avoid this pose if pregnant, experience back pain or have recently had surgery in the abdomen.

Cobra Pose

The Cobra Pose can be significantly useful at relieving discomfort in the muscles of the back, neck and abdomen.

Safety Instructions and Technique:

The posture is relatively similar to the head-up dog. Anchoring your pubis and lower abdomen anchored in the ground, lift the bust, and keep your elbows bent, glued to the body and barely lifted from the ground. Avoid this pose if pregnant, experience back pain or have recently had surgery in the abdomen.

Fish Posture

The Fish Pose reduces neck and shoulder pain further opens rib cage to increase respiratory capacity and helps you sleep better.

Safety Instructions and Technique:

Assume the starting position of sitting on the mat with bent knees. Place a brick on the edge, level of your upper back and close to your neck. Slowly lower your back towards the brick, until it is resting on it. Slowly drop your head back and hold the position for 3-5 breaths. Then return to the starting position by gently rolling your back. Avoid this pose if you suffer from migraine, weakness in the back, pregnancy or after a period of digestion.