LYING DOWN

III. LYING DOWN

1. Fish Pose - good for the neck muscles and lower back, desk workers are able to strenghten the neck.

2. Leg on the Side Stretch - loosen the spine and torso.

3. Lower Body Rock.

4. Leg Gyration - stretches the thighs, increases the blood circulation and gently tones the abdominal organs and knees.

5. Cross Leg Stretch - stretches the hamstring.

6. Vishnu Pose - loosens the hips and hamstrings, reduces waistline fat, benefit pelvic region, helps relieve backaches and prevent hernia.

7. Cobra - keeps the spine in an elastic, healthy condition and helps cure backaches and minor spinal injuries; helpful in relocating slipped disc back into their correct position, stretches all the back and neck areas; circulation is increased and spinal nerves and blood vessels benefit from the extra supply of blood. The jaw, neck, throat, chest, abdomen and legs are exercised and strenghten; glandula activity is balanced, digestion is improved, constipation is eliminated and appetite increased. When holding this posture, pressured is applied to the kidneys and helps wash away harmful calculus deposits. Also, benefits the repreductive organs, helps correct menstrual disorders and helps rectify various female sexual disorders.

8. Bowing Pose - helps one prepare for headstand; increase the blood flow to the head, allowing the brain to slowly adjust to the increased pressure. Its effects are like those of the headstand, but a lesser scale.

9. The Bow - excellent for almost all the body's muscles. Back muscles are strenghtened as well as relieved of aches and stiffness due to fatigue. Chest and abdomen muscles are toned; hip and shoulder muscles and joints are loosened; leg, arm, throat, neck, and jaw line muscles are all stretched and toned. Many of the internal organs such as the kidneys, liver and bladder are also massaged and supplied with an increased blood flow, resulting in an improved functioning. It helps correct gastrointestinal disorders, dyspepsia, chronic constipation and lethargia of the liver. The pancreas is toned and peristaltic movement of the vowel is increased. Like the cobra, the Bow is an excellent preventive exercise against the prevention of kidneys and gall stones. The endocrine glands in general and thyroid in particular is stimulated and strenghtened by the performance of the Bow. It benefits the pelvis, reduces fat in the waistline and helps cure diabetes.
CAUTION: Persons with enlarged or overactive thyroid glands are advised not to practise this posture. Also, because of the pull and stress on the backbone, with slipped disc should consult the doctor before attempting the Bow. Likewise, people with hernia, peptic ulcers, or intestinal tuberculosis should not do this posture without professional guidance.

10. Rocking Cradle - powerfully tones and massages the abdominal organs and helps build elasticity in the spine. It also strenghtens the muscles surrounding the spine.

NOTE: POSTURES ARE FOUND IN THE TWO PAGES GRAPHIC IMAGES WHICH ALSO INCLUDES STRETCHES BENEFICIAL FOR THE OLDER ATHLETES. SORRY FOR THE INCONVENIENCE.