1 Facedown- Bhujan asan- Cobra Pose-Spine Curve
1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward.
2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor.
3. Look up toward the ceiling, to also feel the stretch in your neck
2. Facedown- Reverse Crunch
1 Lying face down
2 Hand behind head
3 Raise your Legs straight
3 Face down – Quadruped arm/leg raise
1 Lying face down
2 Raise Right Leg & Left Hand and Head Up
3 Lift Left Leg with Right Hand & Vice Versa and than both leg and both hand
4 Now both leg , Hands and Head up
1. Lying face down
2. Bend your knees
3. Grab your ankles; not the top of your feet or your toes by reaching behind you. Pull the ankle toward your buttocks. I
4. Keep Your feet relaxed
5. Lift straight up, not toward the head. Start for 10 seconds; work toward 30 seconds
3 Push ups
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| | STEP 2: Maintaining a straight back, bend your elbows to lower your shoulders and upper body until your forehead and nose are almost touching the floor. Straighten your elbows to raise yourself. |
6 Facedown-clapping Press up
1 Lying face down
2 Hands close to your chest, fingers pointing upward.
3 Position yourself in a normal press-up position
4 Your hands should be slightly wider than shoulder width
5 Start with your chest almost touching the floor
6 Push up with enough force to raise your body so there is room to ‘clap’ underneath
7 Clap your hands near chest one Time , Two Time and Three Time
8 Move your hands back into the start position in time to stop yourself from hitting the floor.Lower yourself until your chest almost touches the floor
7 Plank exercise Elbow,Left hand,Right Hand,Both Hand
1 Start by lying face down on the ground or exercise mat.
2 Place your elbows and forearms underneath your chest.
3 Prop yourself up to form a bridge using toes and forearms.
4 Maintain a flat back and do not allow your hips to sag towards the ground
5 Hold position,focusing on tightening your abs, until you can no longer maintain a flat bridge.
5 Hold position,focusing on tightening your abs, until you can no longer maintain a flat bridge.
6 Beware of cheating! Remember to not let your hips and back sag.
7 This exercise will only be effective if you work to maintain a flat line from your shoulders to
your feet. You might want to start in front of a mirror to learn the technique.
2. Plank Position 2 : Side Plank ( Left Hand)
- Place your right elbow on the ground. Extend both legs out so that your body is in one straight line, and you're balancing on the outside edge of your right foot. Flex both feet if you can and rest your left hand on your upper hip.
- Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than our top hip. Then slowly lower it back to your bottom leg.
- Keep your waist up and lifted and don't sink into your bottom shoulder.
- Do three sets of 15 to 20 repetitions on each side.
