Stretches to improve body function

We featured a series of stretches a few weeks ago that would help ease period pains. Today, we cover light stretches that can help improve the function of your limbs and organs and aid processes such as digestion. These stretches are light enough for those with limited mobility like pregnant women or those who have limited mobility. 1. Palm Tree Pose - Imagine you are a palm tree swaying in the wind. Stand upright, raise your arms overhead and interlock your fingers. Now stretch slowly and gently to the right and then the left, imitating the swaying movement of a palm tree. This pose stretches and strengthens the torso. 2. Modified Triangle Pose - Can you position your body in such a way that it forms three triangles? Stand with your feet wide apart and arms extended at shoulder level parallel to the floor. Stretch your left hand overhead and bend down to the right side and touch your knee. Look up at your left hand. Return to starting position and switch sides. This pose regulates the digestive system and massages internal organs like the liver. 3. Modified Forward Bend - Stand tall in front of a chair. Lift your arms and reach towards the chair; press your palms on the chair. Keep your back straight and bend from your hips. Hold. Return to standing position. This pose stretches the back and legs. 4. Seated Twist - Twist to the right and then to the left, to improve the mobility of the spine. Bend your right knee and take the right foot over the left knee. Bring the left arm and elbow over the right knee. Keep your right hand behind you on the floor for support. Now twist your torso to the right and turn your head back. Return to starting position and switch sides. This pose stretches the spine, improves digestion and relieves constipation. Sit with your legs stretched out in front of you. 5. Cat-Camel Pose - Imitate a cat and then a camel. Get down on all fours on your mat. Place your hands directly below your shoulders. Arch your spine like a cat and then lift it up like the hump of a camel. Now lift your tail bone up towards the ceiling so that your lower back is concave. As you do this your head will lift up naturally towards the ceiling. Now round your back like the hump of a camel and roll your head towards your chest. Make the movements as fluid as possible. Releases spinal stress. 6. Butterfly Pose - Imitate a butterfly. Sit with your legs outstretched on the mat. Bend your knees and bring your feet in as close as possible towards you. Bring the soles of your feet together. Keep your spine straight and gently move your thighs down and up, resembling the movement of a butterfly as it flaps its wings. Increases mobility of the hip joints and stretches the inner thigh. 7. The Modified Corpse - You need to relax in order to feel rejuvenated. Lie on your left side; place a pillow between your legs and below your head for support. Close your eyes and relax your mind. To make the poses more comfortable, use blankets, pillows, cushions and chairs for support if you need them. For instance, you can perform seated positions on a folded blanket. If maintaining an erect spine is difficult, lean against a wall for support. Some exercise tips to live by: • You can exercise anywhere, indoors or outdoors. Just make sure it is a calm and quiet environment with adequate ventilation. • Exercise gear should be comfortable, convenient and simple. All you need is loose, comfortable clothing and a  mat, rug, blanket or carpet. • Hold each pose for ten to 60 seconds. • Set aside a fixed time for exercise. • If you have never exercised at home before, first learn the different poses under supervision. Start slowly and relax for two to three minutes after every pose if required. • The stretches can be performed once a week or every day. The duration can range from five minutes to 60 minutes per session. • Never force your body into a stretch or pose. Regular practice will make seemingly impossible poses more accessible. • If you feel any pain or nausea, stop and contact your doctor immediately.