Cat and dog leg extensions
There is an old saying that claims that a person is as young as their spine. This exercise will help you keep your spine young and supple while at the same time it will shape up you legs.
Picture 1a: Get down on all four with your arms and legs parallel. Stomach is pulled in and abdominals engaged. Inhale and round your spine as if you are a cat — a real nice stretch. While in this position, make sure that hips remain parallel to the ground. Pull the knee into the chest while at the same time round your back further, bringing your chin towards your chest as well.
Picture 1b: As you exhale, stretch out your leg as much as possible without overarching your back, and stretch out your head and neck until you feel a soothing stretch in your abdominal muscles. Repeat 10 to 20 times each side.
Note: In case you have a pre-existing lower back issue, make sure to do this exercise extra slowly, paying the attention to a perfect posture and taking breaks in case of any discomfort in the lower back area.
By Vesna Jacob, fitness expert and healer
Yogasana of the day
Today we try and imitate a child’s pose by practicing Bala-asana. You may have noticed that toddlers usually sit in a curled up position. This posture is a great relaxant. However, this asana is not suitable for people with knee injury and pregnant ladies. It is a very simple pose that stretches the back, thigh and hip muscles, and helps increase flexibility and relieve stress.
Kneel and sit on your legs while keeping distance between the two kneecaps. Now, get your head down to rest on the ground.
Stretch your arms forward and slowly get them around the sides of your body. Now stay and relax like this for 30 to 60 seconds. Repeat it again if you want to.
The trick here is to get the hip touching the heels while at the same time the head touching the ground. Ideally you have to make the toes meet and sit on the heels, but again, don’t over stretch.
By Juhi Garg, yoga expert
The city is getting fitter and how! Here are a few happy stories shared by our readers who have been religiously following Get Healthy, Delhi campaign and have already got results to show. Get inspired, people!
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Every morning, my daughter cuts out the diet of the day and sticks it on the refrigerator for me. This diet has already helped me lose around 2kg!
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