Stand on top of Bosu with your feet together. Exhale and bend forward from the waist to touch your knees with your forehead. tailbone should be up, knees straight and take the hands towards the feet. Hold for 10-30 seconds.
Benefits:
Tones abdomen.
Stretches hamstrings.
Because of forward bending posture, increases the blood flow towards the head. Thus improves metabolism, concentration and vitality.
Caution:
Do not attempt if you have high blood pressure. Bending forward may cause sudden rush of blood flow towards head.
Do not attempt if you have back problems.
2. Bakasana or The Crane Pose
Stand straight. Slowly bend forward from the waist and rest your hands on top of the Bosu under your shoulders and look down. Raise one leg off from the floor and bring it high up, parallel to the floor, behind you, while keeping the other foot on the floor.
Now slowly lift the back heel off from the floor too and push the body weight further ahead.
Benefits:
Strengthens and increases the flexibility of the back.
Improves balance.
Tones the hips.
Strengthens the neck muscles.
Caution:
Do not attempt if you have back problems or vertigo.
Hold and repeat on the other leg.
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