1. Warrior Pose: Virabhadrasana or the warrior pose, will help you extend your thorax and make it elastic and active.
• Place your feet wide apart, parallel to each other.
• Turn your left foot 90 degrees to the left and your right foot inside. Breathe out, and bend your left knee.
• Keep your right leg straight. Raise your arms, and put them in line with your shoulders. Turn your head left, looking at your wrists. Repeat 7-10 times then do the same on the right side.
2. Triangle Pose: Trikonasana or the triangle pose, helps release and strengthen your thorax, stretch your spine, and improve your blood flow.
• Place your feet wide apart. Turn the left one 90 degrees and the right one 15 degrees.
• Touch your left ankle with your left hand (With time, you'll be able to put your open palm on the floor) stretch your right arm upwards so that your arms make a straight line. Keep your knees and spine straight.
• Turn your face up, and look at your fingers. Then repeat the exercise on the other side.
3. Cobra Pose: Bhujangasana or the cobra pose, helps increase the volume of your lungs, stretch the thoracic muscles, strengthen your abdominal muscles, and improve your posture.
• Lie on your stomach and take a deep breath. Slowly raise your torso, and keep your lower body on the floor at the same time. Balance on your legs and arms.
• Raise your head and look up.
• Slowly breathe out and assume the initial position. Increase the time you stay in this pose with each repetition.
4. Bow Pose: Dhanurasana or the bow pose, is for those who have backaches. This exercise helps you stretch your spine and shape your breaths.
• Lie on your stomach, breathe out, bend your knees, and raise them behind you towards your head. Hold your ankles with your hands.
• Now slowly breathe out again, and pull your legs and arms upward as far as you can. Your hips and breasts should lift on the floor, and you should balance on your stomach.
• Stay in this position for 30 seconds.
5. Wheel Pose: Chakrasana or the wheel pose, helps you stretch your thorax, spine and neck, lifts fatigue, and cures headaches.
• Lie down on your back, and place your feet a bit more than shoulder width apart, then pull them towards your buttocks.
• Put your hands, palms down, behind your head with your fingers pointing to your back. Breathe out and raise your breasts and hips as high as you can. Try straightening your arms completely. Stay in this position for 30 seconds.
6. Supported Headstand: Salamba sirsasana or the supported headstand, is helpful for the ligaments and muscles of your spine and thorax. It improves breathing and blood flow, but it's advised for the experience.
• Stand on your knees and put your forearms on the floor. Knit your fingers together to form a bowl, then put the top of your head on the mat so that the back of your head is in the 'bowl'.
• Bend your knees, breathe out, and raise your feet off the ground.
• Stretch your legs upwards. Stay like this for 30 seconds to 2 minutes.
7. Camel Pose: Ustrasana or the camel pose, is effective against backaches. It also increases the volume of your lungs and strengthens your thorax.
• Stand on your knees and pull your feet together.
• Slowly bend backwards and put your hands on your heels. Then arch your back and stretch your ribs. Your head should be pulled towards the floor.
• Stay like this for 30 seconds and assume the initial position.
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