Change your health and body structure in 5 days with these incredible and simple exercises for all ages. Benefits explained for each pose:

The 5 Exercises:

1. Horse Stance (Mabu) Pose
2. Cat-Cow Pose
3. Head to Knee Pose
4. Child's Pose
5. Garland or Malasana Pose

BENEFITS!

1. Horsestance training – 10 reasons why you should do it

° Improved posture
° Better balance
° Faster on your feet
° Tone pelvic floor
° Strengthens the transverses abdominus muscle
° Stronger more relaxed back
° Strengthen Kidney energy
° Improved hormonal function
° Develop Yang energy - more assertive, more energetic, stay warmer etc.
° Finally, with enough practice… you’ll never have to worry about getting haemoroids

2. Cat/Cow Pose (Marjaryasana/Bitilasana) is a wonderful way to warm up the spine at
any point on or off your mat.

Since it’s a breath synchronized movement, the asana flow from Cow Tilt to Cat Stretch has many powerful health benefits for the mind, body, and
soul. It’s one of those poses that helps you find freedom in the body almost instantly.

Mental Benefits

While Cow Tilt and Cat Stretch may look “easy,” it is a powerful pose
for the mind. The breath synchronized movement increases coordination,
fosters intentional focus, and invigorates prana (the vital life force
in the body). Furthermore, it is associated with increased emotional
balance and stability of the mind.
Lastly, lengthening the spine improves circulation to the discs between
the vertebrae, which in turn relieves stress from the back and calms the
mind.

Physical Benefits

There are many physical benefits of Cat/Cow Pose, including toning the
gastrointestinal tract and female reproductive system. The asana flow
helps relieve stress from menstrual cramps, lower back pain, and
sciatica. Cat/Cow Pose increases flexibility of the neck, shoulders, and
spine. The movement also stretches the muscles of the hips, back,
abdomen, chest, and lungs.
Cat Stretch held at its peak releases tension of the upper back and
neck. Activation of the tailbone emphasizes the root movement of the
spine, which increases flexibility for forward and backbends.
Cat/Cow Pose strengthens and improves flexibility of the spine through
utilization of the reciprocal relationship between the primary and
secondary curves.

3. Bend your head to knees

° Relaxes the nervous system and aids in relieving depressive states of mind when practiced daily
° Promotes deeper sleep at night
° Increases circulation to the head, arms, shoulders and torso to help relieve tired eyes, mild
headaches and fatigued shoulders
° Helps to balance abnormal blood pressure
° Boosts digestion as well as the general health of the abdominal organs
° Aids in reducing hyperacidity in the stomach
° Stretches out tensions in the hamstrings, calves, backs of the knees and the spine
° Promotes greater flexibility in the hips
° Stimulates healing in the kidneys and liver

4. Child’s Pose - Child’s pose boasts a few benefits for the mind and body, such as:

° Stretching: Child’s pose gently stretches your spine, thighs, hips, and ankles.
° Relaxation: Along with deep breathing exercises, child’s pose can calm your mind, reducing
anxiety and fatigue.
° Blood circulation: Child’s pose can increase blood circulation to your head.
° Digestion: The light compression on your stomach in this pose can activate digestion.
° Tension relief: Child’s pose can release tension in your lower back muscles, chest, hamstrings,
and shoulders.

5. Benefits of Garland Pose: or Malasana Pose

° Opens your hips and groin
° Stretches your ankles, lower hamstrings, back and neck
° Tones your abdominals
° Aids in digestion
° Strengthens your metabolism
° Keeps your pelvic and hip joints healthy
° Ideal for prenatal yoga