Yoga for healthy joints. Stay flexible with some relaxing Artistic Yoga postures to keep your joints loose and healthy. See more at: http://gulfnews.com/gntv
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00:00Hello and welcome to your weekly artistic yoga class with senior teacher Neetu Singh
00:17of Bharat Thakur's Artistic Yoga.
00:20We start with ankle loosening and stretching.
00:24Sit straight with your legs stretched out.
00:29Bend your left knee and rest the heel over the thigh of the right leg.
00:35Hold the knee with the left hand so that it's upright.
00:39With the right hand, stretch the foot downwards, upwards and sideways, feeling a stretch on
00:46the ankle.
00:48Once you've done that, repeat on the other leg.
00:52And come back to the start position.
01:01Knee relaxation and stretching.
01:04Sit straight with your legs stretched out.
01:10Bend your right knee.
01:12Raise the leg to 60 degrees upwards.
01:19And now repeat this movement of bending the knee and stretching it out 5-10 times.
01:27Once you've done that, return to the start position and repeat the same on the other
01:32leg.
01:39Knee relaxation and stretching exercise 2.
01:43Sit with your legs stretched out and your back straight.
01:48Bend one leg.
01:49Place the ankle on the opposite thigh, close to the groin.
01:54With one hand, hold the toe for support.
01:57And with the other hand, push the knee towards the ground.
02:02Repeat this movement 10-15 times.
02:07When you have done this, repeat on the other leg.
02:11And then come back to the start position.
02:18Hip relaxation and stretching exercise 1.
02:23Sit down bringing your heels together near the groin.
02:29Interlock your hands and pull the feet inwards.
02:34Now gently move the knees down to the ground so that your knees are flapping like a butterfly's
02:41wings.
02:43Repeat this for 15-20 times.
02:48When you have done that, come back to the start position.
02:56Hip relaxation and stretching exercise 2.
03:01Sit straight with your legs stretched out and your feet wide apart.
03:07Interlock the palms and stretch your hands straight in front of you, bending forward.
03:16Hold this for about 30 seconds.
03:19Slowly, shift your hip and move your hands stretched out towards the right foot.
03:28Hold for about 30 seconds.
03:32Then come back to the center and repeat on the left foot.
03:38Once you have done that for 30 seconds, come back to the center and relax.
03:58Hold this stretching.
04:00Sit straight with your legs stretched out.
04:05Make a tight fist with your palms.
04:09Raise the right hand straight up next to your ears.
04:14The left hand is down.
04:16The fist is level with your hip.
04:20Now slowly move the right hand downwards and the left hand upwards, keeping the elbows
04:27straight.
04:29Repeat this movement of your hands 10-15 times.
04:35Once you have done that, come back to the starting position.
04:42Neck loosening and stretching exercise 1.
04:45Sit comfortably with your legs crossed or even on a chair.
04:50Slowly rotate your head clockwise, down to the chest, to the right, backward, left and
04:59back to the chest in a relaxed, smooth, rhythmic manner.
05:06Once you have done this 3-5 times, repeat in the other direction.
05:22After 3-5 times, come back to the start position.
05:29Neck loosening and stretching exercise 2.
05:33Sit with your legs crossed, either in lotus pose or in a normal cross-legged pose.
05:42Take your arms behind your back, catching hold of one wrist with the other hand.
05:49Pull your hands downwards as you lift your chest and look upwards, stretching the neck.
05:58Hold for about 10-20 seconds.
06:02Slowly return to the start position and relax yourself.