Simple Exercises
As said earlier, these are the simple workouts to warm up and tone your nervous system. One has to take care in such a way, it doesn’t strain the body. Please remenber, these exercises are related to the chest portion where 60% of our body functions are decided. these simple workouts will pave way to a greater extent in fighting and Prevention against the disorders.
Stand up Straight .Join both the palms together. Keep it just few millimeters away from the Chest. Close your eyes. Then slowly inhale and exhale. Have 3 Breaths.
Stand up straight. Lift both hands above the head sideways. Join both the hands together. In this position, both the palms will be closed to each other. Have deep inhale and exhale. (Normally exhale should be 2 seconds more than inhale.) Repeat 3 breaths.
Though, this is not directly beneficial, it works more effective for the nervous system around the neck. Gently rotate the head on all directions. Repeat 10 times in both clock and anti clock directions.
This is for the chest to expand and Arm pits nerve to get good activation. Keep the fingers in the cave in portion of the shoulder joint. Rotate the Left shoulder clock wise then the Right Shoulder Clock wise. similarly rotate the Left shoulder Anti clock wise and then the Right shoulder Anti clock wise.then both together clock wise and anti clock wise 10 times Gently. While doing so, ensure that the Muscle touch the ears.
This is an exercise for all the parts and nerves in the hand. First stretch the left hand away from your body. Keep the right hand adjacent to the thigh. Slowly rotate clockwise. Then do the same step for the right hand. After this repeat anti clock wise in the left hand then in the right hand. each rotation should be 10 times gentle.
StandStraight. Move your right foot one step forward. Keep both the hands opposite to each other. Slowly start rotation. While doing so your body should not shake and you must close your eyes. Repeat this for 10 times both clock wise and anti-clockwise.
Keep both the hands away from the body. Fold both the the elbows so as to touch the shoulder. While doing this your elbow should not be lifted. Repeat 10 times.
Chest Expander
This is one of the important exercises. Bring both the hands near the chest. Close the fist. Then slowly expand to a maximum extent possible sideways. Repeat this step thrice.
Palm Massage
Sit on the mat. Bring the right hand while palm facing you. Slowly start pressing from the fist to the small figure tip. Then from the fist to the ring figure and so on. Finally complete in the thumb. Repeat he same step for left hand also.
Leg Catcher
Stand up straight. Take a deep breath.Inhale. Slowly exhale and bend forward and try touching the feet. Stay for few seconds. Then inhale slowly and lift your body to the normal position. Repeat thrice.
Sit relaxed. Then stretch your legs forward. Then fold the right leg and place below the right seat. Similarly fold the left leg and place below the left seat. Now your seat will be placed on the foot. Sit straight and place hands on the knee in Chin Mudra. Close your eyes and breathe slowly. Remain in this position for few minutes and relax.
Inverted Palm Upwards Bender
Stand straight. Then fix both the fingers crisscross. Bring it near the chest. Then inhale. Slowly raise the hands in the inverted palm position above the head. Have 3 breaths. Then slowly exhale and bring back to the normal position. Repeat thrice.
Inverted Palm Sideways Bender
Stand straight. Then fix both the fingers crisscross. Bring it near the chest. Then inhale. Slowly raise the hands in the inverted palm position above the head. then in the both the sideways above the head.repeat several times.
Shoulder Chest Bender
Sit in the folded leg position. Hold both the hands behind your lower head. With the right elbow touch the left knee. While doing this your left elbow must be 90 degrees opposite. Do the same for the left side. Then repeat thrice.
Foot Touching
Stand straight. Then stretch your legs. Inhale and slowly bend and touch your right foot with right figure and exhale and lift the body. Then inhale and bend and touch the left foot with the right figure and exhale and lift the body. Repeat this five times.
Inverted Body Chin resting
Just lie down flat and invert the body. Then slowly bring both your hands to the front side. Lift your head and hold the chin with both the hands. Have 3 breaths. Relax. You can also do this by folding the knee….
Floor Glider
Lie down flat. Slowly invert the body. Place both the hands adjacent to the shoulder. With the support of hands slowly bend your head up to chest upwards and stay. Now the hands must hold your body and not vice versa. Inhale and exhale. Relax.
Inverted Body Resting Leg Lifter
This is one of the best exercise. Slowly lie down. Then invert your body. Then place both the hands below the thigh joints. Now inhale and lift the portion form the thigh to the foot upwards. This will circulate the blood and strengthen the lower abdomen and uterus.
Rear Side Hand Catcher
Sit in folded leg position. Then sit straight. Lift your left hand above the head and bring it to the backbone chest rear side. Similarly bring the right hand to the lower back portion. Try catching both the hands. Inhale and exhale. Remain for few seconds.
Sit on the mat with folded legs. Then place the right foot adjacent to the left thigh joint. Place the left leg adjacent to the right thigh joint and keep the leg upright in the folded position. Position your left hand behind the spine. So that the Spinal cord will have support and become straight. Then, turn your waist towards the left side and hold the right foot. Turn your head towards left shoulder and have 3 breaths. Repeat the same process for the other side.
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