Plank
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Cobra
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Wind Removing (Seated)
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PLANK (pictured above left)
This posture will strengthen your arms, shoulders, chest and abs. It can help improve your posture and reduce back pain.
Hold the body as straight as possible, including the spine, hips and legs. It will be difficult to breathe, but that is because you are using your muscles. Take small breaths, keep your neck and face relaxed, and hold the posture for a minute if you can. Then rest and breathe normally for a minute.
COBRA (pictured above center)
This posture will strengthen your back and release tension in your chest and throat. It compresses the kidneys and adrenal glands in your mid-back, helping to reduce stress by reducing cortisol. It will help to stabilize your spine, reduce back and neck pain.
Lie on your belly with your hands under your shoulders. Lift your head and shoulders using the muscles of your back. You may need your arm strength a little bit, but use it as little as possible. You will feel the muscles on your back near your spine light up. Breathe up high in your chest, near your collarbones. Hold it for a minute if you can. Then relax and breathe normally for a minute.
WIND REMOVING, SEATED (pictured above right)
This posture calms your central nervous system and stimulates your digestion and immune system. It is so simple to do, yet incredibly effective.
Sit and pull your knees close to your chest. Wrap your arms around your legs. Now breathe deep into your belly. This is important. As you inhale, you will feel your abdomen expand and press into your legs. This type of breathing affects your nervous system, digestion and immune system. Do this for a minute and then lie down on your back and relax for at least one minute.
