Rishikesh Set

[Guest guest]

Sat Nam Krishan Shiva Kaur,

 

This is the version I am using:

 

Rishikesh set (exercises for easier sitting) ­ 15 ­ 20 min

1.Sit on floor, legs strait, circle feet, 30 sec each direction

2.Sit on floor, legs strait, bend feet forward / backward, 30 sec

3.Sit on floor, legs strait, flex thigh muscle at the knee, 30 x

4.Sit on floor, right leg strait, hold left thigh under knee at 90 degr.

with both hands, circle lower leg for 30 sec. Change sides, 30 sec.

5.Sit on floor, right leg strait, hold left knee with left hand, hold left

feet with right hand, big circles left sides for 30 sec. Change sides, 30 sec.

6.Grab left toes with left leg, swing outwards as far as possible, 3 times,

change sides

7.Place left feet into right elbow, hug left lower leg with both arms,

start swinging forth and back, 30 sec. Change sides, 30 sec.

8.Sit with straight spine, ‘Butterfly’, 1 min

9.Sit in EP, hands on thighs, ‘Sufi circles’, inhale come to front, chest

to front, exhale come to back, push back backwards, 30 sec clockwise, 30

sec counterclockwise

10.EP, spinal flex, hold ankles, 1 min

11.RP, spinal twist, inhale left, exhale right, 1 min

12.EP, spine straight, inhale shrug shoulders, exhale release shoulders, 1 min

13.EP, spine straight, neck roll, 5 x clockwise, 5 x counterclockwise

14.Sit on floor, legs straight, back straight, hold ankles or toes, LDB,

exhale pull down, 1 min

 

Have fun!

Blessings,

 

Adarsh S.