For building a strong and slim body people should exercise regularly, however, not everyone who exercises has enough motivation to stick to a regimen. Different training programs offer different challenges and prove the particular results. For that reason, it is of great importance to choose the right workout.
Most of you probably heard about the Tibetan exercises, which moves are called “rites.” These moves are gaining worldwide popularity as they are giving wanted results.
They are very beneficial to your body, slowing down the aging process, boosting the immunity, toning the body and making people feel energetic and focused.
All you need to look younger is to perform these rites every morning.
- Standing Forward Bend
Starting position – standing position
– From a starting position fold the body over at the crease of the hip with the spine long. The neck should be relaxed and the crown of the head should be towards the earth.
– Keep the feet rooted into the earth with the toes actively lifted
– The chest and the thighs are connected
– The gaze should be down or slightly forward.
- Spinal Twist
Starting position – Supine position – Lying horizontally with the face and torso facing up,
– Begin by bending one knee and crossing it outside of the opposite foot
– Using hand, put slight pressure on the bent knee to push down towards the floor.
– Shoulders should be squared and rooted to the floor.
– Extending the opposite hand, gaze towards the hand.
– If you want a deeper stretch, start to straighten the bent knee.
Starting position – supine position
– From starting position on your back, press the hips up with the heels of the feet rooted into the earth
– Lift actively toes
– Keep the thighs parallel to the earth and the fingers interlaced under the body with the heart open and the ribcage lifted.
– Rest the back of the neck on the earth.
– The gaze is to the sky.
- Shoulder Stand (Sarvangasana)
Starting position – Savasana (corpse pose)
– From the starting position bring together your feet and place your hand sideways close to your body.
– Bringing your legs close to your chest, lift your lower body slowly
– Place hands on your back and slowly lift your legs, keeping your entire body should be in a straight line with your upper arm
– Hold this position 10 seconds, breathing normally
– Slowly fold your leg from the knee and with the support of your hands, get your upper body down.
– Lie down in Savasana for 10 seconds
- Cobra Pose
Starting position – Prone position – lying flat with the chest down, legs extended back and the tops of the feet squared to the earth. The palms are flat and the fingers are in line with the shoulder blades.
– From starting position, on an inhalation, press into the floor with both hands
– Pull your shoulders slightly back — down and away from your ears
– Engaging your abs, draw your belly button toward your spine
– By using your back and abdominal muscles lift into a low cobra pose
– Hold the position for 4-5 full comfortable breathes
– Push yourself a little higher with each exhale
Tip – The proper form is more important than a deep stretch