Objective:

The reverse postures relieve your back, helps improve the blood pressure in your body and allows the blood to flow to your head. The brain receptors that regulate blood circulation detect this influx and signal the heart to slow down.

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.

Downward facing dog pose

This pose helps to relax and calm the mind, stretch the body and especially the back, strengthen the arms, shoulders and soften the back of the legs.

Safety Instructions and Technique:

Position yourself on all fours. The hands are laid flat (the fingers are open) and parallel, in line with the shoulders. The feet are spread across the width of the pelvis, aligned with the hands. Put yourself on tiptoe then slowly push your pelvis upwards by stretching your arms and legs. Gradually put your hands forward to gradually extend the spine. The feet must be placed flat on the ground, the head remains down.

Avoid this posture during carpal tunnel syndrome, dislocated shoulder, headache, problems related to the eyes or teeth (the blood flows in these regions), hypertension (in this case rest the head on a brick), late pregnancy and heart problems.

Forward Bending

This pose stimulates the spine, facilitate digestion and elimination of toxins and stretch the posterior muscles.

Safety Instructions and Technique:

You are standing, legs apart wider than the pelvis, a brick placed vertically in front of you. Inhale and exhale while slowly lowering the bust forward, hands sliding over each leg. The goal is to go put the top of the head on the brick. Go back up slowly, slightly rounding the back. Depending on your flexibility, you can repeat the posture by changing the position of the brick to go further in the stretch. At the end of the exhalation, place your fingers on the floor next to your feet or behind your heels. Stretch the spine well. Never try to touch the ground or the ankles with your hands at all costs! The goal is not to hurt yourself but to achieve the posture gradually.

Avoid this pose during joint pain, back injuries and hypertension.

Candle posture

The pose improves cerebral blood supply and therefore intellectual faculties.

Safety Instructions and Technique:

You lie on your back, legs and feet together, arms placed on either side of the body, hands flat on the mat. Raise your legs vertically (unless you have serious camber problems) leaving your feet together and your legs straight. Finally, slowly lower your legs, breathing well at the abdomen and wait a little to get up to avoid the risk of dizziness. This posture is to be performed at the end of the session for its soothing effects. The legs should not tilt backwards but should remain vertical.

Avoid this pose during too high or low blood pressure, migraine problems, heart problems, stomach problems, hernia, hypertension problems, lumbar or cervical weakness, pregnancy and period of digestion.