Stand straight with the feet together and hands by your sides. Inhale deeply while raising the hands slowly up till they’re overhead. Exhaling slowly, drip the trunk to the left side without heading the knees.
After a slow count to ten, inhale deeply and straighten up to the trunk. Exhaling slowly again, dip the trunk to the right for another count to ten .Bring back the trunk upright and drop the hands to the sides. Rest a bit and repeat.
The Reed gives an excellent lateral stretch to the hips, sides and arms. It tones the spinal nerves and organs of the abdomen improving bowel action. It reduces or eradicates lower back pains.
Sit with both legs stretched in front of you. Hold the right leg at below the calf and raise it up locking the knee and drawing the trunk and head towards the raised leg. Breathing normally, holds the position for some 10 seconds and repeat with the other leg.
The Leg Raise tones the hamstrings, back and stomach muscles. Managing the abdominal region, it increases bowel activity helping indigestion and constipation.
The Seated Twist
Sit ramrod straight on a chair with the feet close together. Place the right hand on the left upper thigh and the left hand on the top left of the chair. Turn head, neck and trunk to the left without moving the feet and legs. Breathe in deeply and retain the posture for some 10 seconds and then repeat on the other side.
Then Twist increases the lateral flexibility of the spine. It helps to improve muscular problems in the hips and back. It benefits the bowels, liver, kidneys spleen and gall bladder.