Sunday Treat - Welcome The Week With Namaste
Start by placing your feet firmly on the ground and place your arms to the side of your body. Inhale and let your arms move up and out to the sides. At this point, your palms will be facing up. Let your palms meet over your head. Begin to exhale while your hands are still touching each other, and slowly glide them down in front of your face. Stop at the level where your heart is located. Make sure your breath and the motion is in sync. Repeat this exercise 5 times.
Monday - Half Wall Hang
Place your hands a shoulder-width apart and let your palms stay against a wall or a door. Begin to walk your feet away from the wall and glide your hands down. Do this until your hands and shoulders are at the level of your hips. Slightly bend your knees, push your hands into the wall and let your body lean away from it. This will stretch the muscles which constitute your back. Let your head drop slightly and perform 6 deep breaths.
Tuesday - Shoulder Stretch On The Wall
This should be done in the standing position. Stand in such a manner that your body faces the wall. The space between the wall and your body should be about three fourth the length of the arm. Slowly, rotate your body away from the wall and stretch your shoulder. Do 4 deep breaths. These deep breaths should be characterized with the stretching of your shoulders. Perform the same exercise with the other hand.
Wednesday - Child's Pose
Also known as Balasana, this resting position will help to relax your mind and relieve your stress. It is also beneficial for your nervous and lymphatic systems. Start by kneeling on the floor. Let your big toes touch together and sit on your heels. Slowly, spread your knees as wide as your hips. Then, as you exhale, place your torso down between your thighs. Lay your hands on the floor accompanying your torso with palms facing up. Gradually, release the fronts of your shoulders. Stay in this position for about 2 minutes.
Thursday - Sleeping Pigeon
Lay on your back. Bend your knees so that the soles of your feet are on the ground. These should be about hip-width apart. Slowly, lift your right foot and place the ankle on the left knee. Make sure you keep your foot bent so that your knee joint is protected. If you want to stretch your body a little more, then you could clasp your hands around the legs and slowly draw them to your chest. As you do this, take a deep breath. Bring back your feet to the floor and ease your legs. Now, switch sides and perform the exercise.
Friday - Sleeping Pigeon Twist
Start with the Sleeping Pigeon position mentioned in the previous slide. While keeping your leg in that position, slowly roll them to the left. At this point, the sole of your right foot would be touching the floor and your back will be against the floor. Let the sole of your right foot press to the floor. This will stretch your hips and thighs. Gradually, unwind your legs and perform the exercise on the other side.
Saturday - Legs Up The Wall
Start by sitting next to a wall. Bend your knees and let the soles of your feet be on the floor. The right hip and side should be against the wall. Let your hands be placed behind you and the palms should be on the floor. Gradually rotate your body as you lean back and slide your legs up the wall. Bring your hips close to the wall and let the back portion of your legs rest on the surface of the wall. Stay in the position for about 3 to 5 minutes. You can also perform 3 to 5 deep breaths. Slowly, glide your legs back down to the sides and come into the seated position.
The Resting Position - Savasana
This position is done at the end of yoga exercises. Lie down quietly. Stay awake. This will relax your nervous system and motivate a peaceful mental state. If you want, you can place a blanket under the knees and lower back.
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