Yoga for healthy joints

Gulf News

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

Transcript

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.

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