Loosening of Waist
- Front and Back Bending of Waist
- Inhale, Stretch up the hands and bend backwards
- Return to the vertical position and stand straight for a while
- Exhale and bend forward
- Try to touch the ground with palms (dont stress yourself, try as much as you can)
- Come up and bend backwards during inhalation
- Repeat 4 or 5 times
- This is very good for waist and spine
- Dont practice the forward bending - if you have backpain or spine related any other issue.
- Side Bending and Twisting of Waist
- Keep the legs about a metre apart
- Raise the hands sideways parallel to the ground while inhaling
- Bend to the right till the right hand touches the right heel while exhaling.
- Take the left palm upwards
- Look to the left palm
- Come up with inhalation
- Repeat 4/5 times
- Repeat the same on left
- Bend with Twisting - Repeat this except that the right foot is touched with the left hand and left foot with the right hand.
- Twisting the Waist
- Stand erect with hands spread out parallel to the ground, feet about 1/2 metre apart
- Keep the legs firm on the ground
- Twist to the right
- Right hand straight and left hand bent at elbow touching the chest
- Keep exhaling during the tiwst
- Come back wihile inhaling
- Repeat on the left
- All twisting should be above the waist. Below the waist, maintian the body straight and firm. No bending at the knee joints.
- Repeat and increase the speed.
- Slow down steadily and come to stand still
- Stand and take rest. Close your eyes for a while and relax your whole body.
Loosening of Shoulder
- Stand erect but relaxed, arms along the body
- take the right hand back and up. Rotate in anticlockwise direction.
- Gradually increase the spped of rotation,
- Return to original position
- Repeat with left hand
- Repeat with both hands together.
Loosening of Neck
- Stand erect but relaxed, arms along the body
- Bend the neck forward & exhale
- Inhale go up, keep going back as much as u can
- come up slowly to starting position. Repeat this for 4/5 times.
- Then bend your neck to left side
- Bring to straight position
- Now bend to right & come back to original.
- Like this side ways you may bend your neck for 4/5 times.
- Then you can rotate the neck clockwise and anticlockwise.
- bend your neck forward and rotate for 5 times clockwise and the opposite for 5 times.
Any body can practice these loosening exercises at the home or outside. These are very helpful for releasing pressure / tension from muscles and very useful in blood circulation.
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