Stand straight with 6 inches gap in between two legs. Place your hands on waist. Now slowly bend your upper body towards your back. Count 10 in that position. Return to normal position.
Benefits: Eradicates back pains and keeps the body flexible.
Lay down on your back. Fold both the legs from knee with hands aside. Now lift your buttocks. Hold and count 10. Then lower down your buttocks. Then take rest.
Benefits: Strengthens the back and abdominal muscles and gives energy.
This exercise is beneficial in slip disc, cervical and sciatica.
This exercise is specially useful for backache, cervical, spondylitis, slip disc and sciatica.
It cures stomachache, dysentery, constipation, wind and makes the stomach light.
It is beneficial for the pain in hip and the joints. It cures all the deformities of the spinal cord.
Lie down on your abdomen. Rest the palms by the side of the pelvic region so that the fingers and shoulders remain at the same level. Put pressure on the palms and raise your upper body upward till the navel portion. Hold this posture and count 5. Breathing will be normal while holding. Come back and take rest in Corpse pose. Do the whole process once again.
Benefits: Strengthens the back and arm muscles.
Lie on your stomach with chin touching the floor. Hands should rest below the thigh and palm will rest on the floor. Put pressure on hands and raise your lower portion of the body with legs together. Count 5 with normal breathing. Then rest at Corpse pose. Do the whole process once again.
Benefits: It increases the core strength as well as of the backs, aductors and the glutes in the legs.
Lie down straight on the abdomen with forehead resting on the floor. Keep your arms extended forward. Raise your arms, head, neck, shoulders, trunk and legs simultaneously as high as possible. Keep your elbows and knees straight. Breathing will be normal. Maintain this posture and count 10. Bring down your legs, hands and forehead to the ground. Then relax in Corpse pose .
Benefits: Boat pose help to ease back pain and stiffness.
Lie down on your abdomen. Hands will rest beside the body. The distance between two legs should be wide. Bend your knees and place the feet near the buttocks. Right hand will hold the right ankle and left hand will hold the left ankle. Thighs should rest on the ground. Raise your upper body till the navel portion only. Hold and count 10. Then rest your body by releasing your hands and legs. Take rest in Corpse pose .
Benefits: Increases strength and flexibility along the entire length of the spine.
Lie down on your back. Stretch your hands straight upward and hold your right thumb with left thumb. Feet should be outstretched. Lower body will be stretched downward and upper body to be stretched upward. Hold and count 10. Then take rest in Corpse pose . Do the whole process once again.
Benefits: It stretches whole body hence provides natural traction.
Sit on Lotus pose. Left hand will rest on knee in easy pose. Close the index and middle fingers of the right hand. Keep rest of the fingers opened. Block the left nostril with right hand’s ring finger. Take long breath through right nostril and hold. Then, block the right nostril with the thumb of right hand and exhale through left nostril. Now inhale through left nostril and hold. Block the left nostril with right hand’s ring finger and exhale. Again inhale through right nostril and hold. Do this for 10 times. Then take rest.
Benefits: Performed religiously can benefit both the mind and body.
Sit in Lotus pose. Close your eyes. Visualize and concentrate on a specific object, an image of Beautiful place , The person can silently repeat a word "ALLAH". Also can observe or concentrate on breathing or in third eye (in between two eye brows). Meditate for 2 mins.
Benefits: Decreases anxiety, muscle tension, calm and balanced our mind giving a feeling of well-being
Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. is mandatory after performing every set of other exercise. Do this for 5 minutes.
Benefits: A calm and relaxed posture beneficial to the mind and body.