BETTER BACKS

This yoga tutorial by Wailana introduces various exercises to enhance flexibility and strength. It begins with side lying leg lifts, followed by knee circles to loosen hip joints. The session continues with the bow pose, seated forward bends, and spinal twists to improve muscle strength and flexibility. Child's pose is included for relaxation, and the session concludes with a wide-legged forward bend and meditation. Each exercise is designed to target specific muscle groups, improve posture, and promote relaxation.

What is the initial position for the side lift exercise?

• Sitting cross-legged

• Standing upright

• Lying on your left side

• Lying on your back

Which part of the body should remain passive during the knee circle exercise?

• The head

• The leg

• The torso

• The arms

What is the purpose of pressing your feet away from you in the stomach exercise?

• To relax the shoulders

• To increase the arch in your back

• To stretch the hamstrings

• To strengthen the neck

Which muscle group is primarily targeted during the forward bend sitting exercise?

• Shoulder muscles

• Neck muscles

• Back muscles

• Hamstring muscles

What should you do if your hamstrings are very tight during the forward bend?

• Bend your knees

• Focus on the back stretch

• Lift your torso slightly

• Hold your breath

During the spinal twist, what should you follow with your eyes?

• Your shoulder

• Your knee

• Your foot

• Your hand

Which exercise helps in relieving backache by reducing pressure on the nerves?

• Forward bends

• Side lifts

• Spinal twists

• Knee circles

What is the benefit of the final relaxation pose?

• Enhances flexibility

• Increases energy

• Strengthens the arms

• Improves digestion

What is the main focus of the meditation at the end of the session?

• Breathing techniques

• Flexibility

• Physical strength

• Mental relaxation

What should you do with your arms during the final relaxation pose?

• Hold them behind your back

• Let them drop towards the ground

• Place them on your chest

• Keep them raised