This exercise helps firm the bust, expand the lungs, stay healthy, and increase flexibility, according to Brightside.
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| Warrior Pose:- Stand with your feet wide apart, parallel to each other. - Turn your left leg 90 degrees, exhale and bend your left knee. - Straighten your right leg, raise your arms up with your shoulders forming a straight line, turn your head to the left, looking at your wrist. - Repeat this movement 7-10 times, then do the same on the right side. |
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Cobra Pose:- Lie on your stomach, inhale deeply, then lift your upper body, lowering your lower body to the floor. - Slowly exhale and return to the starting position. - Try to increase the time you hold the position and practice many times. |
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| Bow Pose:- Lie on your stomach, exhale, bend your knees and lift your legs behind your head, trying to hold your ankles with your hands - Slowly exhale, pull your legs and arms up as far as possible. Try to lift your hips and chest off the floor and balance on your stomach. - Try to hold this position for 30 seconds. |
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| Wheel Pose:- Lie on your back, spread your legs slightly wider than shoulder width, then pull them close to your buttocks. - Place your hands behind your back with your fingers pointing towards your back. Inhale and lift your chest and hips as high as possible. - Try to keep your arms straight and hold this position for 30 seconds. |
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| Supported Headstand:This is a pose you should practice carefully, you can lean close to a wall or ask someone to support you. - Stand on your knees, put your forearms on the floor, then interlace your fingers to form a cup shape. - Place your head on the mat, bend your knees, exhale, lift your feet off the ground. - Gradually raise your legs straight up in the sky, hold this position for 30 seconds to 2 minutes. |
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| Camel Pose:- Stand on your knees and pull your feet together. - Slowly bend backwards, placing your hands on your heels; then arch your back and stretch your chest. Tilt your head down toward the floor. - Hold for about 30 seconds. |
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| Triangle Pose (Trikonasana):- Spread your legs wide, with your left leg turned 90 degrees and your right leg turned 15 degrees. - Touch your left ankle with your left hand (it's better if you can touch your hand to the floor), then extend your right arm straight up to the sky so that your arms form a straight line, while straightening your knees and spine. - Turn your face up and look at your fingers. - Repeat the same movement in the opposite direction. |
According to VNE
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