Practicing yoga regularly not only improves physical health but also promotes mental balance and relaxation. Below are detailed instructions for two poses that help streamline the waist, develop balance, and enhance spinal flexibility.
Side Stretch Pose
This exercise focuses on toning the waist and improving overall balance. Follow these steps:
- Stand with your feet about 8 inches apart. Fix your gaze on a steady point directly in front of you.
- Interlock your fingers and turn your palms outward.
- Inhale deeply as you raise your arms above your head.
- While exhaling, bend from your waist to your left side, ensuring your upper body doesn’t lean forward or backward.
- Hold the position for a few seconds, then inhale deeply and slowly return to an upright position.
- Repeat this movement 5 times on each side.
Cat-Stretch Pose (Marjari-Asana)
This pose is excellent for enhancing spinal flexibility and relieving tension in the back. Here’s how to do it:
- Begin by kneeling and leaning forward to place your hands on the floor directly beneath your shoulders. Fingers should face forward, and hands should align with your knees.
- Ensure your arms and thighs are perpendicular to the floor, with your knees slightly apart.
- Inhale deeply, raising your head while arching your spine downward to form a concave curve. Fill your lungs and hold this position for 3 seconds.
- As you exhale, lower your head and stretch your spine upward, forming a convex curve.
- At the end of the exhalation, engage your buttocks and contract your stomach muscles while tucking your head between your arms.
- Repeat this cycle 5 times.
By incorporating these poses into your routine, you’ll experience improved flexibility, balance, and core strength.
