Yoga Simple Stretches

Date: 31 May 2017

Stretching becomes an important part of daily routine for Senior Citizens.

There are some simply stretching’s in Yoga as shown below. Doing this for 45 mins in the morning will help Senior Citizens, please try

Warm up:

  1. Stretch arms straight forward & lift up
  2. Stretch arms sideways & forward
  3. (a) Hand rotations (5 times clockwise & anticlockwise both L&R) (b) Both Hand rotations same as step 3
  4. Legs (a) March past L&R 4 sets 8 times (b) Sideways swing (c) Forward swing
 Neck Exercises:
  1. Bend forward
  2. Bend Backward
  3. Bend sideways L & R
 Chest Exercise:
  1. Fold Arms bringing both palms together at chest level & push apart
Shoulder Exercises:
  1. Clasp hands & stretch forward at shoulder level
  2. Place R palm over L shoulder and push R elbow
  3. R hand bent upward push R elbow with L hand
  4. Clasp hands behind and stretch
 Wrist Exercises:
  1. Stretch arms forward at shoulder level & fold palm downwards & upwards
Upper Body Exercises:
  1. Bend sideways R & L alternatively stretching waist
  2. Hold hands at shoulder level with fingers touching twist to R & L alternately
 Balancing Exercises:
  1. Stretch arms forward at shoulder level sit as if on a chair
  2. Bend leg backwards and hold with hand
  3. (a) Stand straight & raise heels (b) Stand straight arms spread & raise heels (c) Stretch one leg backwards & raise heels
  4. Raise L foot a little to touch ankle of R foot
  5. Cross R foot over L bend forward (downward) and touch toes/ Cross L foot over R and repeat
  6. Both feet together bend forward & touch toes
  7. R leg forward, bend R knee stretch arms forward
 Sitting:
  1. Touch toes
  2. Stretch feet with toes pointing downwards / backwards
  3. Cross leg over (a) Stretch arch of foot (b) Rotate foot clockwise & anticlockwise
  4. Butterfly
  5. Cat & Camel
 Lying Down Exercises:
  1. Raise only neck & see toes
  2. Raise neck & shoulders see toes
  3. Raise leg to 30°
  4. Raise both legs together
  5. Raise leg to 30° & lift neck & shoulder
  6. Raise both legs & arms (boat)
  7. Bend knee towards chest
  8. Air cycling twice & twice reverses cycling
 Bend Knees:
  1. Arms to the sides lift hips
  2. Raise neck & shoulders and touch knees with both hands
  3. Touch knee with opposite hands (R hand L knee)
  4. Turn to L side and raise R leg 30° (Anantha Sayanam)
Lying Face down Exercises:
  1. Lift neck
  2. Lift neck & shoulder
  3. Bhujang Asana – Lift torso arms straight touching floor
  4. Lift each leg alternately
  5. Keep Adimudra under stomach & lift legs
  6. Dhanur Asana holds feet and lift up body
  7. Reverse boat
  8. Shavasana relax

Colonel Achal Sridharan, VSM

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Yoga Simple Stretches

Stretching becomes an important part of daily routine for Senior Citizens.

There are some simply stretching’s in Yoga as shown below. Doing this for 45 mins in the morning will help Senior Citizens, please try

 

Warm up:

  1. Stretch arms straight forward & lift up
  2. Stretch arms sideways & forward
  3. (a) Hand rotations (5 times clockwise & anticlockwise both L&R) (b) Both Hand rotations same as step 3
  4. Legs (a) March past L&R 4 sets 8 times (b) Sideways swing (c) Forward swing

 

 Neck Exercises:

  1. Bend forward
  2. Bend Backward
  3. Bend sideways L & R

 

 Chest Exercise:

  1. Fold Arms bringing both palms together at chest level & push apart

 

Shoulder Exercises:

  1. Clasp hands & stretch forward at shoulder level
  2. Place R palm over L shoulder and push R elbow
  3. R hand bent upward push R elbow with L hand
  4. Clasp hands behind and stretch

 

 Wrist Exercises:

  1. Stretch arms forward at shoulder level & fold palm downwards & upwards

 

Upper Body Exercises:

  1. Bend sideways R & L alternatively stretching waist
  2. Hold hands at shoulder level with fingers touching twist to R & L alternately

 

 Balancing Exercises:

  1. Stretch arms forward at shoulder level sit as if on a chair
  2. Bend leg backwards and hold with hand
  3. (a) Stand straight & raise heels (b) Stand straight arms spread & raise heels (c) Stretch one leg backwards & raise heels
  4. Raise L foot a little to touch ankle of R foot
  5. Cross R foot over L bend forward (downward) and touch toes/ Cross L foot over R and repeat
  6. Both feet together bend forward & touch toes
  7. R leg forward, bend R knee stretch arms forward

 

 Sitting:

  1. Touch toes
  2. Stretch feet with toes pointing downwards / backwards
  3. Cross leg over (a) Stretch arch of foot (b) Rotate foot clockwise & anticlockwise
  4. Butterfly
  5. Cat & Camel

 

 Lying Down Exercises:

  1. Raise only neck & see toes
  2. Raise neck & shoulders see toes
  3. Raise leg to 30°
  4. Raise both legs together
  5. Raise leg to 30° & lift neck & shoulder
  6. Raise both legs & arms (boat)
  7. Bend knee towards chest
  8. Air cycling twice & twice reverses cycling

 

 Bend Knees:

  1. Arms to the sides lift hips
  2. Raise neck & shoulders and touch knees with both hands
  3. Touch knee with opposite hands (R hand L knee)
  4. Turn to L side and raise R leg 30° (Anantha Sayanam)

 

Lying Face down Exercises:

  1. Lift neck
  2. Lift neck & shoulder
  3. Bhujang Asana – Lift torso arms straight touching floor
  4. Lift each leg alternately
  5. Keep Adimudra under stomach & lift legs
  6. Dhanur Asana holds feet and lift up body
  7. Reverse boat
  8. Shavasana relax

 

Please click the below link to see the positions

YOGA SIMPLE STRETCHES

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