Healthy Spine Arogya prishthasthi

Technique of execution

Lay down on your back. Keep your arms at a comfortable distance from your body. Place your feet shoulder-width apart. Breathe evenly. Bend your legs and place your feet are under your knees. Keep your arms at your sides. Lift your pelvis up, then lower it to the floor. Repeat this exercise 5-7 times without stopping. Focus on your breath. Now link your fingers together and place your head on your palms. Push your head forward slightly. Hold this position for a while. Focus on your breath. Then bring your arms and legs down to the floor. Breathe evenly. Stretch your arms out to the sides. Press your palms firmly to the floor. Bend your right leg and place your foot on your left thigh. Bend your right leg and place your foot on your left thigh. Twist your pelvis to the left, pushing your right knee towards the floor and head to the right. Then bring your pelvis down to the floor. Straighten your right leg. Press your shoulders firmly to the floor. Do this one more time on the other leg. Bring your left leg down to the floor. Repeat this exercise 2-3 times without stopping. Press your shoulders firmly to the floor. Breathe evenly. Keep your arms at your sides. Bend your legs. Pull your knees towards your chest, and lift your pelvis up onto your hands. Rest your pelvis on your hands. Your feet should be in the air, slightly past your head. Then bring your pelvis down to the floor. Keep your legs straight with heels pointing upwards. Your toes are relaxed. Stretch your arms out in front of you and raise your head shoulder blades up. Repeat this exercise 2-3 times without stopping. Focus on your breath. Then slowly bring your toes behind your head and press them into the floor. Rest your hands on your lower back. Lift your legs up slightly and bring them back down to the floor. Repeat this exercise 2-3 times without stopping. Press your elbows into the floor and lift your torso and legs up straight. Rest your hands on your lower back. Push your legs back slightly and then bring them back into a vertical position. Repeat this exercise 2-3 times without stopping. Slowly bring your toes to the floor behind your head and then bring your pelvis down to the floor. Bend your legs and pull your knees towards yourself. Firmly press your thighs to your belly with your hands. Then lift your pelvis up and rest your lower on your hands. Bring your pelvis down to the floor. Bend your legs and pull your knees towards yourself. Firmly press your thighs to your belly with your hands. Repeat this exercise 2-3 times without stopping. Focus on your breath. Then bring your pelvis down to the floor. Bend your legs and pull your knees towards yourself. Firmly press your thighs to your belly with your hands. Relax. Focus on your breath. Roll gently from side to side, massaging your lower back. Breath evenly. Bring your feet down to the floor placing your knees above your heels. Lift your pelvis up, then lower it to the floor. Then pull your knees towards yourself. Firmly press your thighs to your belly with your hands. Repeat this exercise 2-3 times. Focus on your breath. Bring your arms and legs down to the floor. Breathe evenly. The warm-up is over.