Yoga moves for a stronger upper body. Artistic Yoga poses that focus on getting your upper body in shape. See more at: http://gulfnews.com/gntv
Category
🗞
NewsTranscript
00:00Namaste, welcome to Artistic Yoga. As we go about our daily routine, we tend to exercise
00:18our legs while walking or while climbing stairs, but our upper body muscles hardly get used.
00:25Today we are going to look at some asanas for the upper body. The first posture for
00:30today is Drikona Asana. Stand up straight with the feet one foot apart. Take the arms
00:41behind the back and interlock the fingers. Bend forward from the hips while simultaneously
00:49raising the arms behind the back as high as possible without strain. Stretch the shoulders
00:57and the chest. Stay in this position for about 30 seconds and then slowly come back up. Relax
01:05the arms. You can repeat this exercise about 5 times. This asana strengthens the deltoid
01:13muscles and develops the chest and the neck. The next asana is Gomukha Asana. Sit down
01:24with legs stretched out. Cross your legs with the right knee directly above the left knee.
01:41Bring the left arm up towards the ceiling. Bend the elbow, bringing the left hand down
01:48the center of the back. Bring the right arm out to the side. Bend the elbow and bring
01:54the right arm up the center of the back. Hold hands behind the back and draw both elbows
02:01towards the center. Hold this posture for about 30 seconds. This asana relieves stiffness
02:09in the shoulders and neck. It also opens up the chest. Relax the arms and come back
02:16to the start position. Repeat on the other side. The next asana is Kati Chakra Asana.
02:27Stand up, keeping a distance of two feet between the feet. Raise both the arms to the level
02:34of the shoulders. Slowly twist the body from the waist to the right side. Bring the left
02:43arm to the right shoulder and take the right arm to the back. Stay in this posture for
02:4930 seconds. This asana tones the neck and shoulder muscles. Relax the arms and come
02:56back to the center. Repeat on the other side. Uttan Prashasana. Lie on the stomach with
03:05arms crossed under the chest. Your hands are holding the upper arms. Separate the legs
03:14slightly and keep the feet flat. Head is slightly raised. The elbows are stationary and do not
03:23move. Raise the trunk and buttocks so that the body is supported by the knees and elbows.
03:32Stretch the torso back, placing the chin and chest on or as close as possible to the floor
03:39behind the forearms. Return to the raised position and then to the starting position.
03:47This is one round. Do around 10 such rounds. This asana works on the chest and diaphragm.
03:56It also relieves tightness between the shoulder blades. Come back to the starting position.
04:09The next asana is called Santolanasana. Lie on the stomach, elbows bent and close to the
04:18body. Hands are beside the chest and the toes are tucked in. Raise the entire body by straightening
04:25the arms and moving into a push up posture. Keep body straight. Move it forward shifting
04:33the weight to the upper body. Keep toes in a fixed position. Hold for about 10-30 seconds.
04:42Breathe normally. Place the knees on the floor. Relax the hands and sit back on the heels.
04:58The next asana is a variation of the Santolanasana. Lie down on the stomach, elbows bent and close
05:07to the body. Hands are beside the chest and toes tucked in. Raise the entire body by straightening
05:16the arms and moving into a push up posture. Keep the body straight and raise one arm.
05:26Arms are facing downwards. Hold this posture for about 10-30 seconds breathing normally.
05:36Relax the hand. Place the knees on the floor and sit back on the heels. We are going to
05:44be doing another variation of the Santolanasana. Come back to the stomach, elbows bent and
05:54close to the body and raise up into a push up posture. Turn the entire body to one side,
06:06both feet facing the same direction, one palm on the floor. Extend the upper arm above your
06:14head so both arms are in a straight line. Hold for about 10-30 seconds breathing normally.
06:24The Santolanasana builds shoulder and arm strength and develops the chest muscles. Straighten
06:33the body. Get your hands back to the floor. Place the knees on the floor. Sit back on
06:45the heels. Repeat on the other side. The last asana for today is Setu Asana. Sit down
06:55with legs stretched out in front of you. Feet together. Place the palms behind and on either
07:04side of the body. Fingers are pointing away from the body. Lift the hips and body up keeping
07:14legs and arms straight. Chin up and head position as shown. Hold for about 10-30 counts breathing
07:25normally. Slowly lower the hips and come back to the start position. This asana works on
07:37strengthening the shoulders, wrists and triceps. That's all from us today for yoga for the
07:45upper body. Thank you and Namaste.