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वेबसाइट में प्रवेश करने के लिए अपनी पसंदीदा भाषा का चयन करें

swasthya

LIGHT EXERCISES FOR PREVENTION

Light Exercises for Prevention – Arms, Shoulders & Chest (1-6) 01 Finger Flexing • Stretch both arms straight forward at shoulder level (90° to the body). • While inhaling, fully extend the fingers and then make a tight fist with the thumb tucked inside. • While exhaling, open the fist…
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Light Exercises for Bedridden Individuals

Light Exercises for Bedridden Individuals These gentle exercises are designed for people who are confined to bed due to illness, surgery, prolonged immobility, or advanced age. Perform all movements slowly, comfortably, and within your capacity. Avoid straining, and breathe naturally unless otherwise instructed. Finger & Wrist Exercises (1-4) 01 Finger…
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CHAIR EXERCISES

Chair Exercises The following set of Chair Exercises is designed as a Chair Exercises routine, systematically covering the hands and shoulders, neck, toes, ankles and knees, waist and spine, and finishing exercises. Each exercise includes specific breathing coordination and repetition counts to prepare the body safely before deeper practice. A-1.…
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VIPRIT KARNI

Method of Practice Lie flat on your back and raise both legs to a 90-degree angle. You may also perform this pose using a wall for support. To do this, sit with your right hip close to the wall, then lie back and extend both legs straight up against the…
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UTTAN PADASAN

Method of Practice Lie flat on your back with your body in a straight line. Keep both legs together and place your arms alongside the body, with your palms facing down and touching the floor. Inhale and slowly raise both legs to about 60 degrees without bending the knees. Hold…
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SUPT PADANGUSTHASANA

Method of Practice Lie flat on your back and take a deep breath. As you exhale, raise your right leg to a 90-degree angle without bending the knee, and hold the big toe of your right foot with your right hand. If reaching the toe is difficult, you may slightly…
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SUPT MATSYENDRASANA

Method of Practice Lie flat on your back and extend both arms out to the sides at shoulder level, forming a 'T' shape. Bend your right knee and lift the right leg, placing the right foot on or near the left knee. Slowly lower your right knee across your body…
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SUPTBADHA KONASANA

Method of Practice Lie comfortably on your back on a yoga mat or a firm bed. Bend your knees and bring the soles of your feet together, drawing them as close to your pelvis as is comfortable. Allow your knees to gently fall outward to the sides, forming a diamond…
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SETU BANDHASANA

Method of Practice Lie flat on your back on a yoga mat or a firm surface. Bend your knees and place your feet hip-width apart, about 10–12 inches (25–30 cm) away from the pelvis. Keep your knees aligned directly over your heels. Rest your arms alongside your body with your…
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SARVANGASANA

Method of Practice Begin in Halasana (Plow Pose). From Halasana, slowly raise both legs upward until they are straight and perpendicular to the floor, forming a 90-degree angle. Support your lower back with your hands, keeping your body as straight as possible, with the weight resting on your shoulders and…
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