Bosu- Yoga for lats and obliques-Series 28

1. Ardha Chakrasana or the half wheel
Stand on straight on top of Bosu. inhale and slowly raise your one hand out to the side, parallel to the floor.
Then take your arm upwards over your head so that the ear touches the shoulder. Exhale and bend to the side and even tilt your head to the side.Hold for 10-30 seconds and repeat on te other side.
Benefits:
Tones latissimus dorsi.
Helps in curing asthma because the functional capacity of lungs is enhanced and you improve your breathing.
Caution:
Do not hold your breath.
Do not bend backwards.



2. Trikonasana or The Triangle
Stand next to Bosu with your feet apart. Slowly place one foot on top of Bosu. Bend sideways and slide your hand down towards the foot which is on top. Hold and repeat on the other side.
Benefits:
Tones abductors, lats and obliques
Caution:
Do not attempt if you have high blood pressure, vertigo or severe back problem.



3. Hasta Kona Trikonasana or the tilted Triangle
Standing position is similar to the above. Slowly place one foot on top of Bosu and turn this foot out. The foot on the floor still faces front. In this while sliding the hand down towards the foot placed on top of Bosu, the other hands goes up and overhead, parallel to the floor. This palm points the same direction as the foot on top of Bosu. Hold and repeat on the other side.
Benefits:
Tones your sides
Strengthens the thighs and muscles of the back.
Caution:
Same as above.