Exercises
For details of each exercise click on the links below.
Exercises
1. Three part yogic breath
2. Knees to chest posture and variations
3. Sphinx pose and counter pose
4. Gentle spinal rotation
5. Tense and relax technique
To help reduce stress levels and anxiety
| Type of exercise: | Breathing exercise | |
| Position: | Standing | |
| Benefits: | Helps relieve mental stress and physical tension
in the abdomen Teaches you to breathe into all of the lungs |
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| Alternative position: | Can also be practised seated or lying down | |
| Precautions! | ||
| Type of exercise: | Practice with bent knees sitting on the ground | |
2 - Knees to chest posture and variations
To help relieve flatulence and bloating
| Type of exercise: | Wind relieving pose | |
| Position: | Lying down | |
| Benefits: | Helps to release excess wind from the body | |
| Alternative position: | Can also be practised seated or with bent knees | |
| Precautions! | ||
| Sciatica or slipped disc: | Do not practice | |
| Pregnancy: | Practice with knees wide | |
| Back pain: | Keep extended legs bent | |
| Neck pain: | Do not raise the head to the knee and place a blanket under the head | |
| Knee pain: | Clasp hands under the knee at the top of the thigh to avoid irritating the knee | |
3 - Sphinx pose and counter pose
To help open the front of the body, release the abdominal muscles and relieve cramps
| Type of exercise: | Supported back bend and gentle forward bend | |
| Position: | Lying on your stomach | |
| Benefits: | Opens up the front of the body, allowing a release in the abdominal muscles | |
| Alternative position: | Can help to alleviate constipation and is beneficial to all abdominal organs Releases spinal, neck and shoulder tension |
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| Precautions! | ||
| Back pain, stomach ulcer, hernia, pregnancy: Do not practice | ||
To help activate the digestive system
| Type of exercise: | Spinal rotation | |
| Position: | Lying on your back | |
| Benefits: | Gently massages abdominal organs which aids digestion Releases abdominal tension by lengthening abdominal muscles Opens the chest making it easier to breathe |
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| Alternative position: | Move knees away from hips to ease rotation | |
| Precautions! | ||
| Pregnancy: | Do not practice (or perform a gentle rotation in a seated position) | |
To help relax and reduce tension
| Type of exercise: | Relaxation | |
| Position: | Lying on your back | |
| Benefits: | Helps relieve physical tension in the body Helps to calm the mind |
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| Alternative position: | Can also practise whilst seated as long as the spine is straight or use a rolled blanket under the neck and/or knees | |
| Precautions! | ||
| Pregnancy, back pain: | Practice whilst seated with bent knees | |
| Stiff neck: | Use a blanket to support the head | |
