Child pose — Exhale and slowly get into the child pose by bringing your buttocks to rest on your heels and placing both your hands down on the floor in front of you. Touch your forehead to the ground. Continue to stretch the spine as if you are stretching a golden necklace, you must feel the stretch right from the lower back up to the neck.
Diamond arch pose — As you inhale, raise your arms overhead and lock the base by tightening the sphincter muscles below the base of your spine. As you raise your arms, make sure you open out your chest and your armpits, look at your hands to ensure they are meeting each other.
Benefits: Relieves pent up stress and tension in your chest and aligns the hips and shoulders.
Diamond pose namaste (also called Japanese pose) — Now slowly bring your hands in front of your chest (near the centre) while sitting in the diamond pose. Keep your knees together and maintain a natural curve of the spine. Join your palms together like you’re saying a prayer. Make sure you keep your shoulders down. (Note: For those who have stiffness in the ankles or knees, first try this by placing a thick pillow under your buttocks as if you are sitting on your heels with a pillow on your calf muscles. This will gradually help to attain this pose.)
Benefits: Helps relieve stiffness and pain in the ankles, toes, knees and hips. It helps improve digestion, if you have accidentally eaten a heavy meal then sit in this pose for two minutes, gently sway forward and back. This helps improve digestion and relaxes the stomach and intestines.
Repeat the same sequence! Do 6-8 rounds!
www.masterkamal.com [1] (To be continued next week)
Links:
[1] http://www.masterkamal.com