3. Bhujangasana (Cobra)
This asana resembles a serpent with its hood raised. This posture opens up the shoulders and neck, tones the abdomen, strengthens the entire back and shoulders, improves the flexibility of the upper and middle back, expands the chest, improves blood circulation, reduces fatigue and stress. It is very useful for people with respiratory disorders such as asthma.
- Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
- Keep your legs close together, with your feet and heels lightly touching each other.
- Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
- Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.
- Pull your torso back and off the floor with the support of your hands.
- Straighten your arms by arching your back as much as possible; tilt your head back and look up.
- Try to ensure that your feet are still close together.
- Never overdo the stretch or overstrain yourself.
- Breathe out and gently bring your abdomen, chest, and head back to the floor.
4. Dhanurasana (Bow posture)
This is one of the important chest opener yoga, which is known for many health benefits and advantages such as weight loss, strengthening the lower back, treating asthma, making your entire spine flexible and supple and so on. It also relieves stress and fatigue, menstrual discomfort and constipation and helps people with renal (kidney) disorders.
- Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
- Fold your knees, then take your hands backward and hold your ankles.
- Breathing in, lift your chest off the ground and pull your legs up and back.
- Look straight ahead with a smile on your face.
- Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
- Continue to take long deep breaths as you relax in this pose. But try and bend only as far as your body permits.
- After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.