Also known as the Cobra pose, this tones your abdomen and strengthen your spine and back.
Lie down in prone position. Bring your arms above your head, keeping the legs stretched out and heels touching each other. Bring the palms under the shoulders, aligning the fingertips with shoulders. Inhale and raise your head so that your eyes see the ceiling. Hold for 30-60 seconds as you breathe normally. Exhale and slowly roll your chest, neck, and forehead, stretching your hands above the head, to come back to the opening position. Repeat three times with a 15-second relaxation period between each.
The Cobbler pose is perfect to shape up your thighs and buttocks. It’s also the best way to prevent indigestion – do it for a few minutes before heading to bed.
Sit with a straight spine. Your knees should be bent at the knees and the edge of the soles of both feet should touch each other. The heels should touch the inner thighs. Grasp the ankles of both legs. As you inhale deeply, straighten the spine and draw the shoulder blades backwards. Exhale and press the soles together. Sit in the posture for as long as you can. Repeat the pose 5 times, relaxing for 10 seconds between poses.
The Bow pose.
Lie down, your belly and chin touching the ground. Keep hands beside you, your palms facing upwards. The legs should be placed at about 6 inches from one another. Bend your legs at the knees and bring the heels close to your hips. Try and grasp your ankles with both hands. Gently lift the chin, head and neck backwards but keep the chest on the ground. Inhale and lift till only your abdomen is touching the ground. Pull your legs with your hands so your body arches in the shape of a bow. Gaze at a point on the ceiling and hold your breath.
This stretching asana can give you a slim waist and a broad chest.
Stand erect with your feet together and raise your hands above your head in a namaste position. Bend your body to the right till you feel a strain on the left waist. Stay for 15 seconds. Return to the original position and bend left. Stay in this position for 15 seconds. Try and increase the holding time to 30 seconds over a week.
The Diamond pose is perfect to set your digestive system in order and give blood circulation a boost. This asana also helps tone up the thighs and prevents rheumatism.
Sit on your thighs with the buttocks touching the heels, your palms on your thighs. Keep the head, neck and back erect. Hold the position for 2 to 3 minutes, and make sure you inhale and exhale deeply. Come out of the pose by slowly stretching your legs.