โยคะ จักรอาสนะ ท่ากงล้อ - Yoga Wheel Pose (Urdhva Dhanurasana)

โยคะ จักรอาสนะ ท่ากงล้อ 

Yoga Wheel Pose (Urdhva Dhanurasana)

         This exercise strengthens the power of your legs, arms and wrists and makes your back and spinal column supple and flexible. In this exercise the front part of the body is stretched and the back side of the body is bent.

โยคะ อัฒมัสเยนทรอาสนะ ท่าบิดตัว - Yoga Half Spinal Twist (Ardha Matsyendrasana)

โยคะ อัฒมัสเยนทรอาสนะ ท่าบิดตัว 

 Yoga Half Spinal Twist (Ardha Matsyendrasana)

         The Spinal Twist Yoga Pose, which takes its Sanskrit name from the great Yogic Sage Matsyendra, is one of the few Yoga Poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves digestion. Keep your spine erect and your shoulders leveled in the position. Breathe steadily. Twist a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right. 

โยคะ ธนูอาสนะ ท่าคันศร - Yoga Bow Yoga Pose (Dhanurasana)

โยคะ ธนูอาสนะ ท่าคันศร

Yoga  Bow Yoga Pose (Dhanurasana)

         This exercise expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles.

โยคะ ศลาภะอาสนะ ท่าตั๊กแตน -Yoga Locust Pose (Salabhasana)

โยคะ ศลาภะอาสนะ ท่าตั๊กแตน

Yoga Locust Pose (Salabhasana)

           The Locust Pose strengthens the abdominal muscles as well as the legs and arms, relieves stress, and improves posture. Take note: avoid doing this pose if you have chronic back injury. Learn how to assume the Locust Pose in this section. 

โยคะ ภุชงคะอาสนะ ท่างู - Yoga Cobra Pose (Bhujangasana)

โยคะ ภุชงคะอาสนะ ท่างู

 Yoga Cobra Pose (Bhujangasana)

         The Cobra Pose is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress. Learn how to perform the Cobra Pose in this section.