Flying Bird forward Bend

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This is also know as padahastasana .
Move in.

Stand erect with the feet spread about two feet apart ,arms by sides.



Keeping the legs locked at the knees,breathe out and bend forward from the waist so that you are gazing between your legs,and at the same time swing the straight arms backwards and upwards.
stay bent forwards for six seconds, then slowly raise the upper body ,breathe in.

Advantage :

Thise posture is excellent for loosening the shoulders and upper back limbering the spine ,and toning and firming the arms, hips ,and legs.it also feeds the facial tissues and scalp with blood ,and improves circulation. it corrects rounds shoulders and pooor posture .

Tip squatting :

Move in.

stand upright ,the feet about  one foot apart .take a deep breath,and rise up on the toes ,at the  samne time extending the arms straight  out to the sides at shoulder height.

Balancing on the toes ,aquat right down ,exhaling and keeping the spine vertical.stay in the squat for six seconds,then stand up straight ,inhaling ,and lower the arms to the sides and the the heels to the floor ,perform once more ,this time holdinf the arms  straight out in front parellel  to the floor,instead of to the sides.

Advantage :

Tiptoe squatting improves balace and posture , and limbers and strengthens  the feet,knees and thighs .


 

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