4. Bow Pose – 5 Reps With 15-30 Seconds Hold
Bow pose helps to improve your posture, stretches your front body and strengthens your back muscles. Lie flat on your stomach with your hands on your either sides. Inhale and bend your knees and bring your heels towards your buttocks. Raise your upper body and let your hands reach out to hold your ankles. Hold the bow pose for 15 to 30 seconds. Exhale and release the pose and bring your body to starting position.
5. Sun Salutations –Benefits
Sun salutation is a combination of 12 yoga poses that forms as one complete yoga pose. This pose is a complete body workout in itself. The pose stretches your entire body and keeps you energised through the day. It helps to improve blood circulation, oxygen flow in the body and eliminates toxins from your body.
6. Sun Salutation – Steps
Stand with your feet together and inhale. Lift your arms and as you exhale, bring your arms down and join your palms in front of your chest. Inhale, raise your arms and stretch backwards, as you exhale, bend forward and try to touch your knees with your forehead. Stretch your right leg backward while your palms are placed on the floor and stretch your left leg. As you come down on floor, hold your spine out and let your chin, chest and knees touch the floor. Inhale, stretch and bend backwards with your hands on the floor. Exhale, lean forward and bring your right foot forward and then bring your left foot in. Inhale deeply and stretch back from your waist and return back to starting position.