3. Next, do sideward movements ten times by bringing the left ear near the left shoulder and then the right ear near the right shoulder. While doing the sideward movements, the chin should move in a semi circle.
4. The third movement involve turning to the left ant right shoulders. Repeat this movement also ten times.
5. The fourth movement is circular where the chin is rotated from right shoulder to left shoulder in clockwise and anti-clockwise directions.
Movement of the lower limbs:
Detailed below are the steps for movement of the lower limbs. The feet are first moved in four different ways.
1. Keep the feet apart in straight and bend the toes forward and backward
2. Next, rotate the feet inward and outward followed by moving them forward and backward. Lastly , move the feet in a circular fashion.
The knee joints are moved in different ways.
1. Raising the feet from the ground.
2. Bring the heels near the body by bending the legs from the knees in a vertical and horizontal position.
3. Lie down on the back with right leg straight on the ground.
4. Bring the left knee near the chin, keeping the right one on the ground
5. In the third movement, bend both the knees together and touch them with the chin.
6. Do a rolling action by raising the hips and the neck alternately
All the joint movements should be tried only after learning the correct technique for yoga expert. You will need about three to four minutes to complete the above exercises. They will help keep all the joints of the body supple and flexible.
At the end of the movement of the joints, you need to practice postures of asanas. The joint movements are not mentioned in any ancient traditional texts of yoga. However, They have been included in this issue because they are very beneficial to every one and are good starters for an exercise routine
