Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (85 page)

97. Pigeon Twist.
Releases tension in the hips, opens the spine, and aids digestion.

98. Splits.
Releases tension in the hips, improves flexibility in the hamstrings, and calms the mind.

99. Splits with Block.
Releases tension in the hips, improves flexibility in the hamstrings, and calms the mind.

100. Boat.
Strengthens the abdominals and builds concentration.

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101. Half Boat.
Strengthens the abdominals and builds concentration.

102. Seated Spine Twist (one leg straight).
Lengthens the spine and improves blood flow to the vital organs.

103. Seated Wide Leg Straddle (torso upright).
Opens the hips and hamstrings.

104. Seated Wide Leg Straddle (torso lower).
Opens the hips, hamstrings, and spine.

105. Seated Both Legs Straight Forward Bend.
Opens the hamstrings, lengthens the spine, and calms the mind.

106. Seated Both Legs Straight Forward Bend (blanket on lap).
Calms the mind and gently opens the hamstrings.

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107. Seated One Leg Forward Bend.
Opens the hamstrings and lower back.

108. Seated One Leg Forward Bend (foot on hip crease).
Opens the hamstrings and lower back, and aids

digestion.

109. Child’s Pose Twist.
Releases tension in the shoulders and calms the mind.

110. Child’s Pose.
Cools the body and calms the mind.

Backbends

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