foreign
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the best way to regenerate your spine
would be by doing yoga namaskar it has
all round benefits for the entire body
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powerful system by itself
it activates the lumbar region of the
spine in a tremendous way strengthens
the muscles along the spine giving it a
reinforcement so that as one ages the
collapsing of the spine which causes
pinching of the nerves does not happen
and if already there's damage is setting
in the best way to regenerate your spine
would be by doing yoga namaskar it has
all round benefits for the entire body
yoga namaskar is a very simple and
complete process by itself to practice
yoga namaskar you will need a light
stomach condition
that is approximately one and a half
hours Gap after having a meal
if you do not fulfill this condition
please skip this particular practice for
now
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now we will learn yoga namaskar
this is a series of seven steps
he will demonstrate one full cycle
please observe
stand with your feet comfortably apart
and parallel to each other
keep your arms and shoulders loose and
relaxed
eyes open
focus on a point in front of you
once your focus is steady
hold namaskar by bringing your palms
together in front of your chest
this is the starting position
as you inhale bring your hands up above
your head
as you exhale bring your hands downward
so that the heels of your palms come
behind your neck
as you inhale bring your hands straight
up
as you exhale bring your hands down in
front of your chest
this is step one
you do the same thing twice more
step two
as you exhale make a sound from the pit
of the throat
step three
the whole time your fingers should be
together pointing straight up
even when you bring your hands behind
your neck
as you bring your hands up it is a full
inhalation
as you lower it down it is a full
exhalation with the sound after you do
this three times you squat straight down
step four as you inhale bring your hands
up
as you exhale bring it down behind the
neck
as you inhale bring it up
as you exhale bring it down in front of
your chest
then as you inhale push your hands
straight out in front of you fingers
pointing forward
as you exhale making the sound bring it
back to the chest
do this three times step five as you
inhale bring your hands up
as you exhale bring them down behind the
neck
as you inhale bring your hands up
as you exhale down in front of your
chest
as you inhale straight out in front of
you
as you exhale back to the chest
once more step six inhale hands up
exhale down
inhale up
exhale down
inhale hands straight out
exhale hands to the chest
now step seven as you inhale push your
hands straight out bring your knees to
the ground lean forward and place your
forehead on the ground
stretch your arms above your head
rest your palms on the ground
place your hands together so that the
thumbs and pointing fingers are touching
forming a triangle your elbow should be
slightly bent this is balasana
stay here until your breath stabilizes
or for a minimum of two minutes
then gently stand up and come back to
the starting position
this is one cycle of yoga namaskar
we will look at a few modifications and
Corrections if you find it difficult to
squat then you can place a support about
half an inch or one inch thick below
your heels and squat down ensuring your
feet are parallel to each other
for some people while bringing their
hands behind the head
the fingers are pointing backward
the finger should be pointing straight
up
also there's a tendency for the head to
come down
the head should be straight
do not move the hands too quickly or
casually
there should be slight tension in the
arms as you do the movement
[Laughter]
foreign
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