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SIDE BENDING
Stand with legs apart and arms stretched wide apart and palm facing downwards. Bend towards one side with the hand on that side touching the foot on the same side and the hand on the opposite side curled over your head and pointing in the same direction as the other hand. Feel the stretch on the waist and hold the position for a few seconds. Repeat for other side. Repeat 8-10 times. This also increases the flexibility of the body.

COBRA POSE
Lie flat on your stomach with hands beside your chest, legs straight. Slowly raise the upper part of your body with your face towards ceiling. Try to maintain an angle of 70 degrees between the ground and the upper part of the body. Hold this position for a few seconds. Feel the stretch at your abdomen and the lower back. Concentrate on your breathing. Draw your breath in as you stretch and exhale as you come down. Slowly go back to the starting position. Repeat 3-4 times. After a few days, try to hold the stretch for as longer times. This is a yoga pose and is known to relieve back pain and work on the tummy.

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CALF STRETCH
Stand on a step on the front half part of your feet. Raise yourself and try to shift the weight completely on the toes. Feel the stretch on the calves. Slowly lower yourself and go slightly below the starting position and again feel the stretch on the calves. Return back to normal position. Repeat 3-4 times. This strengthens the calves.
Apart from the above there are various other techniques for various parts of the body. One is free to select the exercises one feels comfortable with. A judicious mix of these would make the body more flexible and boost the immunity.

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http://www.yogabodynaturals.com – Yoga Asanas (Yoga Postures) & their Benefits

Yoga was handed down by ancient Indian sages and is now widely popular in the western world because of its wide range of benefits. The word “asana” is derived from the Sanskrit word which means posture. Each asana has its own distinct name, form and a unique way of performing. Many celebrities regularly practice different yoga asanas and have benefited highly from it. Whether you want to loose that extra fat from your body or just want to enhance your concentration level or the flexibility of your body, yoga asanas will give you all round benefit. It helps in maintaining our body balance, which is of utmost importance as any disequilibrium within the body, could wreck havoc.

SURYA NAMASKAR (Sun Salutations)
Generally, every routine of yoga asanas should begin with Surya Namaskar, which is intended to warm the body for practice, unify the breath and body, and promote both strength and flexibility.

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BASIC YOGA POSTURE SQUENCES
Uttanasana (standing forward bend) provides strength to the spinal cord and helps to cure many back problems. Paschimothanasana actually stretches the back body, makes the spine more limber, and helps to keep you injury-free.

RESROTATIVE PRACTICE: Balasana or Child’s Pose
Balasana (child’s pose) helps to stretch and relax the shoulders, the neck, and the back of the body.

1. Sit on the floor on your knees
2. Bring your knees wide apart
3. Extend you hands in front of you on the floor, palm up
4. Rest your hips down toward your heels
5. Rest your forehead on the floor
*you can also practice this with your arms resting at your sides
6. Breathe gently and remain in that position for two minutes

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http://www.yogabodynaturals.com — I teach people how to double their flexibility using Gravity Poses & nutritional supplements to support limberness. Click on the link above to join my free, 7-day email course.

Flexibility is generally defined as the range of motion of the joints. It is the ability to bend and stretch easily without too much effort. Flexibility depends upon various factors like the state of the joints, muscles, length and looseness of muscles, shape of bones, age etc. Some medical conditions like arthritis can affect flexibility.

This flexibility can be attained by effective exercise and also through yoga. Stretching is generally done to increase flexibility. Flexibility can be best gained by performing stretching exercises which may include exercises of back, neck, shoulder, wrist, legs etc. If exercise is done in a proper way it is observed that a person with a rigid body before starting exercise will have gained flexibility of almost every part of his body with regular practice of exercise.

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Some benefits of flexibility can be as follows:
- Flexibility allows the body to move freely without much effort for activities like bending, stretching, dancing etc
- Flexibility exercises help to reduce muscle soreness, tension and muscle tear if done with properly
- Flexibility exercises also help reduce the chances of injuries
- Flexibility exercise helps improve the join function
- Decreased recovery time

It is said that flexibility decreases with age but it is also true that flexibility can be attained at any age provided; the exercises are done in the right manner. With regular exercise, even a less flexible person can also achieve flexibility.

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www.yogabodynaturals.com – yoga, pilates, stretching exercises, flexibility, bikram, ashtanga, pose, iyengar, anusara, posture … yoga pilates

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