Bound heron – beginner exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bound heron – beginner )

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Name of exercise  Bound Heron – Beginner
Other names of exercise Bound heron – beginner
Description of exercise Bound heron is a beginner level exercise that focuses on stretching and strengthening the muscles in the legs, hips, and back. To perform this exercise, start by standing with your feet hip-width apart and your arms by your sides. Then, bend your right knee and bring your heel towards your buttocks, grabbing onto your ankle with your right hand. Next, extend your left arm overhead and reach towards the ceiling. Hold this position for a few seconds, then release and repeat on the other side. This exercise helps improve balance, flexibility, and overall body coordination, making it a great addition to any beginner workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with left knee up to chest.
  • Right leg is straight and out to front, against floor.
  • Reach left arm around left knee.
  • Reach right arm behind back and clasp hands together.
  • Bend torso to front.
  • Repeat pose to other side.

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    Video Tutorial

     

    Body Part Chest, Hip, Shoulder
    Type of Muscles Cervical, Pectoral , Latissimus Dorsi, Back, Triceps, Forearm, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Supination, Circumduction, Retraction, Extension, Plantarflexion, Abduction, Elevation, Hyperextension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased core strength
  • Better balance
  • Enhanced flexibility
  • Strengthened back muscles
  • Toned arms and legs
  • Improved coordination
  • Increased blood flow
  • Reduced stress and tension
  • Improved overall fitness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • It is best to avoid Bound heron as a beginner exercise if you have any pre-existing injuries or limitations in your hips, knees, or ankles. This pose requires a high level of flexibility and balance, which may be difficult for beginners to achieve. Additionally, if you are not familiar with proper alignment and technique, attempting Bound heron can increase your risk of injury. It is important to build a strong foundation and gradually work your way up to more advanced poses, rather than jumping into them without proper preparation. It is always best to consult with a qualified yoga instructor before attempting any new poses, especially as a beginner.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before attempting the pose
  • Use a yoga mat or blanket for cushioning
  • Start slowly and listen to your body’s limits
  • Keep your back straight and shoulders down
  • Avoid putting too much pressure on your knees
  • Do not force your legs into the bound position
  • Keep your neck and head in a neutral position
  • Breathe deeply and evenly throughout the pose
  • Do not hold the pose for too long, especially if you feel discomfort
  • Always consult with a doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Fibromyalgia
  • Osteoporosis
  • Sciatica
  • Scoliosis
  • Posture-related issues
  • Muscle tension
  • Stress-related conditions
  • Poor circulation
  • Digestive problems
  • Respiratory issues
  • Anxiety
  • Depression

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    Frequently asked questions

     

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