BHUJANGASANA
It gently massages the spine and helps loosen up the vertebral column. Helpful for those with rigid spines and chronic neck pain. It gently stretches and stimulates the spinal nerves
Sit in vajrasana and lean forward, placing both hands on the floor in line with your knees. Keep your palms down and fingers facing forward direction.
Rise on your knees, keeping the spine parallel to the floor and head in the centre with your arms and thighs perpendicular to the floor.
Breath out and push your back (spine) towards the roof, keeping the head between your arms, facing the floor. Hold the position for 30 seconds.
Now, breathe in, raise your head and simultaneously push your back
(spine) down towards the floor. Remain in the pose for 30 seconds.
Relax and practice
3-5 times.
Removes the stiffness of the neck and shoulder
Lie on stomach, resting your forehead on the floor.
Keep your feet together with toes touching the ground. Your palms should be placed on the
floor near your chest.
MARJARIASANA
TRIKONASANA
T—The writer is a certified yoga
Breathe in and slowly push your upper body up, keeping the navel on the floor.
Look up and keep your elbows slightly bent. Take a few deep breaths in this position.
Exhale and come back to your original pose. his pose addresses the cervical, thoracic, and lumbar spine, and keeps the SI joints agile. It strengthens and releases your legs and core without taxing the tissues of the spine and back. It also improves body balance and strengthens the sciatic nerve
Stand on your feet, keeping them at a comfortable distance.
Slowly, raise both arms sideways till they are horizontal.
Exhale and bend towards the right side and place your right hand just behind the right foot.
Keep the left arm straight up, in line with the right arm. Then, turn the left palm forward.
Now, turn your head and gaze at the tip of left-hand fingertips. Remain in this position for 30 seconds with normal breathing. Inhale and slowly rise up.
Now, repeat from the left side. instructor based out of Delhi