1. Seated Pigeon Pose

How To Do The Seated Pigeon Pose

  1. Sit on a mat with your knees flexed. Lean back and support your upper body by placing your fingertips on the mat diagonally behind you.
  2. Lift your right leg and place it on your left knee. Make sure your right ankle is on top of your left knee.
  3. Gently sway your left leg from left to right.
  4. Do this 10 times before switching legs.

Sets And Reps

3 sets of 10 reps on each side.

2. Reclining Pigeon Pose

How To Do The Reclining Pigeon Pose
  1. Lie down on your back on a mat. Keep both your knees flexed, and feet flat on the floor.
  2. Flex your left knee, and place your left shin on your right knee.
  3. Lift your right leg off the floor, place both your palms on the back of your right thigh and pull the right knee close to your chest.
  4. Place your left palm on your left knee. Push your left knee, and pull your right thigh.
  5. Hold it for 10 seconds.
  6. Do the same on the other side as well.
Sets And Reps

2 sets of 5 reps.

3. Knee To Opposite Shoulder

How To Do The Knee To Opposite Shoulder
  1. Lie down on your back. Flex your right knee. Hug your right leg with both your hands and bring it close to your chest. Keep your toes pointed.
  2. Pull your knee toward the left side of your chest.
  3. Hold this for 10 seconds and then get back to the starting position.
  4. Do the same with your left leg.
Sets And Reps

3 sets of 5 reps on each side.

4. Cat And Cow Pose

How To Do The Cat And Cow Pose
  1. Assume the Table Pose.
  2. Inhale and drop the belly down but keep your hips and upper back up toward the ceiling. Lift your head and look forward.
  3. Exhale and drop your neck down. Stretch the middle of your back up toward the ceiling. Make sure your shoulders are round and drawn toward your ears.
Sets And Reps

2 sets of 10 reps.

5. Seated Crossover Hamstring Stretch
How To Do The Seated Crossover Hamstring Stretch
  1. Sit on a mat with your legs extended forward.
  2. Cross your right leg over the outside of your left leg. Place your right foot close to your left knee.
  3. Wrap your left hand around the outside of your back, and place your right hand on your left side, diagonally in front of your right leg.
  4. Bend and bring your head close to the right knee.
  5. Hold this pose for 10 seconds.
  6. Repeat on the other side.
Sets And Reps

3 sets of 10 seconds hold on each side.

6. Seated Spinal Twist
How To Do The Seated Spinal Twist
  1. Sit on a mat with your legs extended in front of you.
  2. Flex your right knee and cross your right leg over the outside of your left leg. Keep your left foot flexed.
  3. Place your right fingertips on the mat behind you, and hug your right knee close to your chest with your left arm.
  4. Inhale and lengthen your back. Exhale and twist to your right.
  5. For a deeper stretch, bring your left elbow to the outside of your right knee, and twist to your right.
  6. Hold this pose for 10 seconds.
  7. Do this on the other side as well.
Sets And Reps

3 sets of 10 seconds hold on each side.

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