KIRAN ATMA: Yoga with props
Showing posts with label Yoga with props. Show all posts
Showing posts with label Yoga with props. Show all posts

Yoga Asanas For Stress Relief - Uttanasana - Energetic Forward Stretch



    This asana is for novices and aids in achieving the ultimate forward stretch with tight backs. 

    • The final posture may be done in five different ways. 
    • Practice the one that seems most natural to you and best meets your requirements. 
    • This is a restorative and soothing asana that relaxes and energizes the heart and lungs. 



    BENEFITS 


    • Increases blood flow to the brain, calming the brain cells and sympathetic nervous system. 
    • Reduces depression if performed consistently. 
    • Cures insomnia and relieves tiredness. 
    • Blood pressure is controlled. 
    • Migraines and stress-related headaches are relieved. 
    • Tone the organs of the abdomen by neutralizing acidity, it relieves stomachaches. 
    • The hamstring muscles are strengthened and stretched during this exercise. 
    • Strengthens the knee joint and its surrounding tissue and muscles 
    • Increases hip joint flexibility 
    • The body and brain are soothed and calmed. 



    PRECAUTIONS


    • If you have osteoarthritis in your knees or diarrhea, you should avoid this asana. 
    • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
    • To prevent dizziness, slowly exit the position if you have low blood pressure. 



    PROPS - FIVE WOODEN BLOCKS AND A FOAM BLOCK 


    • Three wooden blocks should be stacked on top of the foam block. 
    • On each side of the stacked bricks, place a wooden block.




    PRECAUTIONS 


    • Use supports to hold your head until your back muscles become more flexible. 




    INSTRUCTIONS


    1 Separate your legs in Tadasana  of 1 foot (30 cm). 

      • Keep your toes pointed forward and your feet parallel to each other. 
      • Raise your kneecaps. 

    2 Inhale and lift your arms palms upward, toward the ceiling. 

      • Extend your spine to the sky. 

    3 To enhance the stretch of your spine, press your waist toward your heels on the floor. 

      • This is critical for proper technique. 
      • Downwardly elongate the sides of your trunk. 

    4 Put your hands on the blocks beside your feet and place the crown of your head on the blocks. 

      • Kneecaps should be pulled in. 
      • Pull your inner legs upward and extend your hamstrings. 
      • From your heels to the top of your head, feel a single stretch. 
      • For 1 minute, stay in this position. 
      • “Yoga is the basis for consciousness stabilization since it is a regular, persistent, and attentive practice.” 



    VARIATION 1 



    Elbows on hands. 


    PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

    • Beginners and those who are too stiff to put their hands on the floor or on blocks may find this version easier. 


    INSTRUCTIONS

    Stack the three wooden blocks on top of the foam block on the floor. 

    • Steps 1, 2, and 3 of the primary asana should be followed. 
    • Place your head's crown on the blocks. 
    • With your right hand, clasp your left elbow, and with your left hand, clasp your right elbow. 
    • Grasp the folded arms and pull them down. 
    • For 1 minute, stay in this position. Hands on Ankles 





    VARIATION 2 



    PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

    • The blocks provide support for the head and make forward bending more comfortable. 



    INSTRUCTIONS


    Stack the three wooden blocks on top of the foam block on the floor. 

    • Then proceed to the major asana's Steps 1, 2, and 3. 
    • Take a deep breath out and put the top of your head on the blocks. 
    • With your hands, hold your ankles. 
    • Hold the position for one minute, breathing steadily. 
    • Holding your ankles gives more stability and balance, allowing you to bend deeper. 




    VARIATION 3


    PROPS - WOODEN BLOCKS. 


    Only do this variant when you feel your back muscles are flexible enough to maintain the forward bend without using blocks to support your head. 

    • Variations 1 through 4 are the most advanced stages. 

    PRECAUTIONS


    • If you're a novice or have a history of hypertension, headaches, cervical spondylosis, sleeplessness, migraines, or prolapsed disks, avoid this variant. 



    INSTRUCTIONS


    • Standing with your feet together is a good idea. 
    • Place a block on each side of your feet on its wide side, with the long edges parallel to your feet. 
    • Steps 1, 2, and 3 of the primary asana should be followed. 
    • Place your hands on the blocks while bending from the waist. 
    • Your chin should be pressed on your knees. 
    • For 1 minute, stay in this position.




    VARIATION 4


    Palms on the ground 


    PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

    Do not use blocks to support your hands unless your back muscles are sufficiently flexible. Instead, in the final position, put your hands flat on the floor. 



    INSTRUCTIONS 


    • Place the bricks as directed. Then proceed to the major asana's Steps 1, 2, and 3. 
    • Place your crown of the head on the blocks. 
    • Then, just beyond your feet, put your hands flat on the floor. 
    • Stretch your hamstring muscles at the back of your thighs while keeping both heels down to the floor. 
    • Each hand's thumb should rest on the little toe of each foot. 
    • Distribute your weight evenly between your toes and heels on both feet. 
    • Hold the position for one minute, breathing steadily. 4 Palms on Blocks.



    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.




    Yoga Asanas For Stress Relief - Prasarita Padottanasana - Intense Leg Stretch



      Prasarita means "stretch out" in Sanskrit, while Pada means "foot or leg." This asana provides your legs a good stretch. 


      • In this position, the body is inverted and the head is resting on the floor, a block, or a bolster. 
      • This calming and restorative asana is typically done immediately before Salamba Sirsasana at the conclusion of the standing posture cycle. 
      • The asana cools the body and mind while providing a sense of calm and rest. 




      BENEFITS 


      • Reduces sadness and increases self-assurance Soothes the sympathetic nervous system and the brain. 
      • The heart and lungs are energized. 
      • Blood pressure is reduced. 
      • Stress-related headaches, migraines, and tiredness are relieved. 
      • Tone the organs of the abdomen by neutralizing acidity, it relieves stomachaches. 
      • Lower back pain is relieved. 
      • Strengthens the knee joint while allowing the hip joint to move freely. 
      • Menstrual flow is regulated. 



      PRECAUTIONS 


      • This asana should not be held for more than one minute, particularly if you are a novice. 
      • To prevent dizziness, slowly exit the position if you have low blood pressure. 
      • While doing this position, do not tilt your head or squeeze your neck. 



      INSTRUCTIONS



      1 Stand in Tadasana on your hands and knees.

      • Place your thumbs on your back and your fingers on your hips' front. 
      • Take a deep breath and stretch your feet 4 feet (1.2 meters) apart. 
      • Your toes should point forward and your feet should be parallel to each other. 
      • Your feet's outside borders should be pressed on the floor. Maintain a straight back. 

       

      2 Exhale, bend forward, and raise both kneecaps at the same time.

      • Bring your torso down to the floor, aligning your spine. 
      • As you bend, look up to make sure your back is concave. 
      • Remove both hands from your hips and place them on the ground. 
      • With your fingers stretched out, place your hands flat on the floor. 

       

      3 On the floor, flex your palms and flatten your elbows. 

      • Place the top of your head between your hands on the floor. 

      • Draw your abdomen in and push your sternum forward. 

      • Reduce the strain on your head by moving your thighbones and groin back. 
      • Hold the position for one minute. 



      PROPS - A BOLSTER 


      This prop assists individuals with stiff lower backs in achieving the final position more efficiently and without strain. 




      VARIATION 1 



      Head on Bolster 


      INSTRUCTIONS


      • Place a bolster on the floor between your feet with the flat end facing you. 
      • Steps 1, 2, and 3 of the primary asana should be followed. 
      • Place your crown in the middle of the bolster as you bend toward the floor. 
      • Maintain a relaxed head and neck. 
      • Shift your weight to your heels at this point. 
      • For 1 minute, stay in this position. 



      VARIATION 2 


      Head on Block PROPS 


      If you have a stiff spine and find it difficult to put your head on the floor, a WOODEN BLOCK may assist. 

      • Use the block until your back muscles and spine become more flexible. 
      • Variations 1 and 2 are more advanced variations. 


      INSTRUCTIONS


      • Place a wooden block on the floor in front of your feet, on its wide side. 
      • Steps 1, 2, and 3 of the primary asana should be followed. 
      • Place the top of your head on the block by bending forward. 
      • For 1 minute, stay in this position.



      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.



      Yoga Asanas For Stress Relief - Ardha Chandrasana - Semi Moon Pose



        Ardha Chandrasana is a variation of Ardha Chandrasana or the Half-moon position. 


        • In Sanskrit, Ardha Chandra means "half Moon." 
        • This asana is shaped like a half moon. 
        • Regular practice improves your attention span. 
        • It also helps with coordination and reflexes. 
        • Its deep stretch strengthens the paraspinal muscles, keeping the spine supple and aligned. 



        BENEFITS


        • The vertebral joints are rotated and flexed, keeping the spinal muscles supple. 
        • Backache is relieved by toning the lumbar and sacral spine. 
        • It corrects shoulder misalignment. 
        • It aids in the relief of sciatica. 
        • Circulation in the foot is improved. 
        • Gastritis and acidity are relieved. 
        • Corrects a uterus that has prolapsed. 
        • If done against a wall, this is the only standing asana that relieves tiredness. 



        PRECAUTIONS


        • If you experience stress-related headaches, migraines, eye strain, varicose veins, diarrhea, or sleeplessness, avoid this asana. 
        • Do not gaze up at your lifted arm if you have hypertension. 
        • Keep your eyes straight forward. 



        PROPS - WALL AND A WOODEN BLOCK 


        • The wall provides support and aids with head and neck alignment. 
        • For individuals with tight backs who can't reach the floor, the wooden block makes the posture simpler. 



        INSTRUCTIONS


        1 Place a block in Tadasana, which is a brief pose. 

        • Place the wall where you want it. 

        • Take a deep breath and stretch your feet 3.5 feet (1 meter) apart. 

        • Raise your arms over your head to shoulder level. 

         

        2 Turn your right foot in, slightly to the right, parallel to the wall, foot and out to turn the right, left foot in, slightly to the right. 

        • Place your right hand on the block and bend your right knee. 

        • Raise your left arm in the air. 

         

        3 Straighten your left leg till it is level with your right leg parallel

        • Raise your hands to the floor. 

        • Maintain a straight line between your left and right arms. 

        • Your left hand's back should rest on the wall. 

        • Your left hand should make contact with the wall. 

         

        4 Look up at your right foot, thigh, left thumb, and hip. 

        • Maintain your alignment. 

        • Instead of relying on your right arm for balance, use your right leg. 

        • Hold the position for a total of 20 seconds. 

        • On the opposite side, repeat the position.


        You may also want to try out some more Yoga Asanas For Stress Relief Here.


        You may also want to read more about Yoga here.

        You may also want to read more about Yoga Asanas and Exercises here.



        Yoga Asanas For Stress Relief - Utthita Parsvakonasana - Extensive Lateral Stretch



          Utthita Parsvakonasana is a variation of Utthita Parsvakonasana. This asana takes on the form of an intense side stretch with a lot of tension. 


          • This variation is done against a wall with a block below the lowering hand. 
          • In the final posture of this asana, it is common to sink down on the bent leg. 
          • Using the appropriate props prevents this and allows for more flexibility in modifications. 




          BENEFITS


          • Misalignment of the shoulders and shoulder blades is corrected. 
          • Backache and neck strains are relieved. 
          • It lubricates the hip joint and the spinal column. 
          • Legs and knees are strengthened, especially the hamstring muscles. 
          • The stomach and pelvic organs are stretched and toned. 
          • Relief from gastritis, acidity, and flatulence stimulates digestion.
          • Aids in the relief of menstruation problems. 



          PRECAUTIONS


          • If you suffer stress-related headaches, migraines, osteoarthritis of the knees, rheumatic fever, varicose veins, low blood pressure, chronic fatigue syndrome, diarrhea, psoriasis, sleeplessness, depression, or bulimia, you should not perform this asana. 
          • During menstruation, premenstrual stress, or leukorrhea, avoid this position. 
          • If you have heavy or irregular periods, practice throughout the remainder of the month, avoiding menstruation days. 
          • Look up momentarily in the last position if you have cervical spondylosis. 
          • Those suffering from hypertension should take a glance at the ground. 



          PROPS - A WOODEN BLOCK AND A WALL 


          • The wall's support relieves tiredness, allows you to maintain the position for longer, and aligns your neck and head properly. 
          • Under the lowering hand, a wooden block is put at a proper height. 
          • This is beneficial to individuals who have a stiff back or have difficulty reaching the floor. 
          • It also aids in maintaining the pose's stability. 



          INSTRUCTIONS


          1 In Tadasana, lean against a wall with your buttocks contacting it. 

           

            • Place the block behind your right foot on the floor. 
            • Take a deep breath and stretch your feet 3.5 feet (1 meter) apart. 
            • Make sure your right foot is parallel to the wall by turning it out to the right. 

           

          2 Make a small rightward turn with your left foot. 

           

            • Bend your right knee and push your thigh down until your calf is at right angles to the floor, pressing the outside edge of your left foot firmly on the floor. 
            • Stretch your left arm away from your shoulder on the left side. 

          3. Bend your right hand to the palm of your right hand, on and put the block. 

           

            • The palm of the left arm should face front as you stretch it up. 
            • Rotate the arm to the left and bring it up to your ear. 
            • Your left thumb should be pressed against the wall. 
            • Look at your left arm as you turn your head. Stretch from the left ankle to the left wrist in a continuous motion. 
            • Grasp the floor with your outside left foot. 
            • Extend your spine toward your head and move your shoulder blades into your body. 
            • For 30 seconds, stay in this position. 
            • On the opposite side, repeat the position.



          You may also want to try out some more Yoga Asanas For Stress Relief Here.


          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.



          Yoga Asanas For Stress Relief - Utthita Trikonasana - Stretched Triangle Pose.



            Trikonasana is also known as Utthita Trikonasana. To pose in the form of a long triangle. This asana is a variant that taps into the energy held in the tailbone, which is a key source of power and vigor. 


            • This allows those who need more energy to perform well when they are stressed. 
            • The posture keeps the spine supple and aligned by activating it. 
            • Backache is relieved, and stiffness in the neck, shoulders, and knees is reduced. 



            BENEFITS


            • Tone the organs of the abdomen. Gastritis, acidity, and flatulence are relieved by stimulating digestion. 
            • Corrects the consequences of a sedentary lifestyle or poor posture by toning the pelvic organs.
            •  Backache is relieved.
            • Neck, shoulder, and knee stiffness are reduced. 
            • Arms and legs ligaments are tonified. 
            • Aids in the relief of menstruation problems. 



            PRECAUTIONS


            • If you have stress-related headaches, migraines, eye strain, diarrhea, low blood pressure, varicose veins, or if you are depressed or very tired, do not practice this asana. 
            • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
            • Do not practice if you are on your period. 
            • Do not stare up at the lifted arm in the posture if you have high blood pressure. 
            • Do not gaze up for too long if you have cervical spondylosis. 



            PROPS - A MAT, A WALL, AND A BLOCK 


            • Practice against a wall supports the body, relieves tension, and aids in proper alignment. 
            • The mat keeps your feet from sliding and aids in maintaining the pose's ultimate equilibrium. 
            • The block aids individuals with tight backs in reaching the floor and enables for more spine, neck, and shoulder extension. 



            INSTRUCTIONS


            1 Place a block on its pad against the wall on the long side. 

            • Place the mat's right edge on a wooden surface. 

            • On the middle of the mat, stand in Tadasana. 

            • Inhale deeply, then stretch your feet about 3.5 feet (1 meter) apart. 

            • Your buttocks and heels should be in contact with the wall. 

            • Raise your arms out to the sides, aligning them with your shoulders. 

             

            2 Now, until it turns right to foot the out wall, it is parallel to the right. 

            • Turn your right left foot to the right slightly. 

            • The wall should be reached by your left heel and buttocks. 

            • Maintain a straight left leg. 

            • Stretch your arms out from your body, keeping them parallel to the ground and palms down. 

             

            3 Bend your right arm toward the floor.

             

            • Place your right hand on the block and extend your right palm. 

            • Pull your tailbone into your body while forcefully pressing your left buttock and shoulders into the wall. 

            • Raise your left arm toward the sky. 

            • Look at your left thumb as you turn your head. 

            • Your weight should be supported by both heels rather than your right palm. 

            • Breathe slowly and evenly, rather than deeply. 

            • For 20-30 seconds, hold the position. 

            • On the opposite side, repeat the position.



            You may also want to try out some more Yoga Asanas For Stress Relief Here.


            You may also want to read more about Yoga here.

            You may also want to read more about Yoga Asanas and Exercises here.



            Yoga Asanas For Stress Relief - Tadasana Urdhva Hastasana - Mountain Pose With Stretched Arms




              With the arms stretched skyward, this is a variant of the mountain stance. 


              • In Sanskrit, urdhva means "upward," while hasta means "hands." 
              • This is suggested for individuals who work in sedentary jobs since it works the arms, shoulders, wrists, knuckles, and fingers. 




              BENEFITS


              • Helps to treat depression and boosts self-confidence

              • Tones and stimulates the abdomen,pelvis, torso, and back

              • Relieves arthritis

              • Reduces sciatic pain

              • Strengthens the knee joints

              • Stretches the hamstring muscles

              • Corrects flat feet 



              PRECAUTIONS


              • If you experience stress-related headaches, a migraine, eye strain, low blood pressure, osteoarthritis of the knees, bulimia, diarrhoea, sleeplessness, or leukorrhoea, do not practice this asana. 
              • Hold the position for no more than 15 seconds if you have high blood pressure. 
              • Keep your feet apart if you have a slipped disc. 
              • Keep your toes together and your heels apart if you have a prolapsed uterus. 



              PROPS - A WALL 


              A wall will assist you with properly aligning your body, making pose changes simpler, and providing stability to the final posture. 



              INSTRUCTIONS


              1 Stand in Tadasana on an even, exposed surface in your bare feet.

              • Exhale and raise your arms to shoulder level in front of you, extending from your waist. 
              • Keep your hands facing each other and open. 

              2 Raise your arms perpendicular to the floor over your head.

              • Extend your fingers and arms.
              • Your shoulder blades should be pressed against your body. 

              3 Stretch your arms further up from your shoulders, parallel to one other.

              • Wrists, palms, and fingers should be extended towards the ceiling.
              • You should feel a stretch on both sides of your body. 

              4 Pull your lower abdomen in tight. 

              • Turn your wrists so that the palms of your hands face front.
              • For 20–30 seconds, hold the position. Breathe slowly and evenly.


              You may also want to try out some more Yoga Asanas For Stress Relief Here.


              You may also want to read more about Yoga here.

              You may also want to read more about Yoga Asanas and Exercises here.



              Yoga Asanas For Stress Relief - Tadasana Gomukhasana - Mountain Pose With Cow Faced Arms



                In the ultimate posture of this asana, the interconnected hands form the shape of gomukha, which means "cow's face" in Sanskrit. 


                • Tadasana, or mountain position, is a variant of this asana. 
                • It stimulates the shoulders and back muscles. 
                • Arthritis in the shoulders, elbows, wrists, and fingers may be relieved by stretching the arms. 



                BENEFITS


                • Improves breathing by opening up the chest

                • Strengthens knee joints

                • Reduces sciatic pain

                • Corrects flat feet

                • Boosts confidence and helps to treat depression

                • Alleviates cervical spondylosis



                PRECAUTIONS


                • If you have a heart problem, migraines, eye strain, sleeplessness, low blood pressure, osteoarthritis of the knees, diarrhoea, or leukorrhoea, avoid this asana. 
                • Keep your feet approximately 25cm (10in) apart if you have had polio or other congenital abnormality of the legs, or if you are knock-kneed. 
                • Keep your big toes together and your heels slightly apart if you have backache, a slipped disc, a prolapsed uterus, or wrist discomfort. 




                INSTRUCTIONS


                1 Stand in Tadasana on an even, exposed surface in your bare feet. 

                  • Place the back of your left hand on the center of your back with your left arm behind you. 
                  • Raise your right arm in the air. 
                  • Bend your right elbow and bring your hand down, palm towards the body. 

                2 Interlink the fingers of both hands by placing your right palm on top of your left palm.

                  • If you're having trouble, touch the fingers of both hands together. 
                  • Allow yourself time to adapt to the motion rather than forcing your arms to bend. 
                  • Relax your arms consciously. 
                  • To generate space between your chest and your upper right arm, open your right armpit. 
                  • Maintain a straight right elbow and a close right forearm to your head. 
                  • Continue to lower your left elbow. 
                  • Then, on your back, put the back of your left wrist. 
                  • For 20–30 seconds, hold the position. Rep the posture on the other side.


                You may also want to try out some more Yoga Asanas For Stress Relief Here.


                You may also want to read more about Yoga here.

                You may also want to read more about Yoga Asanas and Exercises here.



                Yoga Asanas For Stress Relief - Tadasana Paschima Namaskarasana - Mountain Pose With Rear Salutation



                  The hands are folded behind the back in the Indian salutation of namaskar, which means "greeting." 


                  • This stretch requires a great deal of upper-body and arm flexibility. 
                  • Paschima Baddha Hastasana should be practiced until your shoulder, elbow, and wrist joints are flexible enough to execute this asana comfortably. 



                  BENEFITS


                  • Relieves cervical spondylosis

                  • Increases upper-body flexibility, arms, elbows, and wrists

                  • Strengthens knee joints

                  • Reduces sciatic pain

                  • Corrects flat feet 



                  PRECAUTIONS


                  •  If you experience stress-related headaches, a migraine, low blood pressure, sleeplessness, osteoarthritis of the knees, bulimia, diarrhoea, or orleukorrhoea, do not practice this asana. 
                  • Do not hold the position for longer than 15 seconds if you have high blood pressure. 
                  • Keep your feet 20cm (8in) apart if you have had polio, are knock-kneed, or have a balance issue. 
                  • Keep your feet together and knees apart if you have back pain, a slipped disc, or a prolapsed uterus. 




                  INSTRUCTIONS


                  1 Stand in Tadasana  on an even, exposed surface with your bare feet. 

                    • Turn your arms in and out a few times, gently. 
                    • Take your hands behind your back and connect your fingers, pointing at the ground. 
                    • Your thumbs should be resting on your lower back. 
                    • Moving your elbows back and rotating your wrists will cause your fingers to spin and point upward, first to your back and then upward. 

                  2 Move your hands up your back, between your shoulder blades, and press them together. 

                    • Keep your hands together from the base to the tips of your fingers. 
                    • Extend your upper arms and chest by pushing your elbows down. 
                    • Make an effort to keep your chest and armpits open. 
                    • Maintain a relaxed neck and shoulders. 
                    • For 30–60 seconds, hold the position. Breathe slowly and evenly.


                  You may also want to try out some more Yoga Asanas For Stress Relief Here.


                  You may also want to read more about Yoga here.

                  You may also want to read more about Yoga Asanas and Exercises here.



                  Yoga Asanas For Stress Relief - Paschima Baddha Hastasana - Mountain Pose With Rear Folded Arms



                    Paschima baddha hastasaname means "hands folded at the back" in Sanskrit. 

                    • Baddha is a Sanskrit word that meaning "bound" or "captured." 
                    • This asana is a simplified form of Tadasana Paschima Namaskarasana, and it helps you prepare for the normal posture, which requires more flexibility and arm and back extension. 




                    BENEFITS


                    • Aids in the treatment of cervical spondylosis

                    • Relieves arthritis of the shoulders, arms, wrists, and fingers

                    • Strengthens knee joints and reducessciatic pain

                    • Corrects flat feet 



                    PRECAUTIONS


                    • If you have angina, stress-related headaches, a migraine, eyestrain, sleeplessness, low blood pressure, osteoarthritis of the knees, leukorrhoea, or bulimia, do not practice this asana. 
                    • Keep your feet apart if you have a slipped disc. 
                    • Keep the tips of your big toes together and your heels apart if you have a misplaced uterus. 
                    • Keep your feet at least 25cm (10in) apart if you've had polio or have any balance issues. 



                    INSTRUCTIONS


                    1 Stand in Tadasana on an even, exposed surface in your bare feet. 

                      • Hold your left arm slightly above the elbow and your right arm behind your back. 
                      • Take your left arm behind your back and bend it. 
                      • Imagine dragging the skin, muscles, and bones of your legs up to your waist by stretching both legs. 

                    2 With your left hand, hold your right arm slightly above the elbow. 

                      • You should have a strong but not too tight grip. 
                      • Maintain a firm grip on your back with your forearms. Slightly turn your upper arms. 
                      • Your elbows should be pushed back but not lifted. 
                      • Hold the position for 20–30 seconds at first. 
                      • Increase the length to 1 minute with practice. Breathing should be even all the way through.


                    You may also want to try out some more Yoga Asanas For Stress Relief Here.


                    You may also want to read more about Yoga here.

                    You may also want to read more about Yoga Asanas and Exercises here.