Chest Expansion(Ardha Chakrasana) – Yoga Exercise to Develop & Firm Your Chest & Bust

Chest Expansion (Ardha Chakrasana)

Chest Expansion exercise is to develop and firm your chest and bust

Stage 1

  1. Step 1
Chest Expansion-Yoga Exercise-001

Chest Expansion-Yoga Exercise-001

  • Stand in a relaxed Posture
  • spine Straight
  • Arms at sides
  • Feet close together
  • Gracefully bring hands up to touch chest
  • Palms face outward

 

 

 

 

 

 

  1. Step 2
Chest Expansion-Yoga Exercise-002

Chest Expansion-Yoga Exercise-002

  • Slowly straighten arms outward at chest level
  • Feel elbows stretching

 

 

 

 

 

 

 

 

 

  1. Step 3
Chest Expansino-Yoga Exercise-003

Chest Expansino-Yoga Exercise-003

  • Slowly bring arms behind you
  • Keep them high at shoulder level
  • Feel shoulders stretching
  • Lower arms slightly so that fingers can be interlaced
  • Do not bend trunk at this point

 

 

 

 

 

 

 

  1. Step 4
Chest Expansino-Yoga Exercise-004

Chest Expansino-Yoga Exercise-004

  • Very slowly and gently bend backward
  • Bend several inches only
  • Do not bend farther than illustrated
  • Keep arms high while looking upward
  • Hold without motion for 10 seconds (count this 10 rhythmically in approximate seconds)

 

 

 

 

 

 

 

  1. Step 5
Chest Expansino-Yoga Exercise-005

Chest Expansino-Yoga Exercise-005

  • Very slowly and gently bend forward
  • Do not bend farther than illustrated
  • Bring arms over back and keep them high
  • Neck muscles are relaxed; forehead points toward knees
  • Knees do not bend
  • Feel spine stretching gently
  • Hold without motion for 20 seconds
  • Slowly straighten to upright position
  • Unclasp hands, relax

 

 

 

 

 


Stage 2

  1. Step 1
  • Perform step 1 to step 3 of Stage 1
  1. Step 2
  • Chest Expansion-Yoga Exercises-006

    Chest Expansion-Yoga Exercises-006

    Compare with positions of the picture Chest Expansion-004 in the stage 1, Here this picture depicts a slightly more extreme backward positions

 

 

 

 

 

 

 

 

 

  1. Step 3
Chest Expansion-Yoga Exercises-007

Chest Expansion-Yoga Exercises-007

  • Do not bend farther than illustrated
  • Hold without motion for 10 counts(seconds)
  • Slowly straighten to upright position
  • Unclasp hands, relax

 

 

 

 

 

 

 

 


Stage 3

  1. Step 1
  • Perform step 1 of Stage 1
  1. Step 2
  • Perform step 3 of Stage 2
  1. Step 3

    Chest Expansion-Yoga Exercise-008

    Chest Expansion-Yoga Exercise-008

  • Bend slowly backward at the waist as far as possible without strain. If this position seems too extreme for you, revert to the more modified position
  • Eyes remain open
  • Knees do not bend
  • Hold without motion for a count (second) of 5 only

 

 

 

 

 

 

  1. Step 4

    Chest Expansion-Yoga Exercise-009

    Chest Expansion-Yoga Exercise-009

  • Bend slowly forward as far as possible
  • In the extreme position for the forehead is close to the knees. Simply come as far forward as you can and hold without motion for a count (second) of 20
  • Bring arms over back as far as possible, hold them high
  • Very slowly straighten to upright position
  • Unclasp hands, relax

 

 

 

 

 


Stage 4

  1. Step 1
  • Perform stage 1
  • Perform stage 2
  • Perform stage 3
  1. Step 2

    Chest Expansion-Yoga Exercise-010

    Chest Expansion-Yoga Exercise-010

  • After completing the above three exercises, straighten up so that you can extend your left leg to the side. Note the position of the leg and foot

 

 

 

 

 

 

 

 

 

  1. Step 3

    Chest Expansion-Yoga Exercise-011

    Chest Expansion-Yoga Exercise-011

  • Bend forward once again
  • Twist trunk slightly to the side
  • Bring forehead as close to knee as possible
  • Arms come over back as before
  • Knee remains straight
  • Feel stretching of the hamstring muscles
  • Hold without motion for a count of 10
  • Straighten to upright position
  • Bring left leg in
  • Extend right leg
  • Perform identical movements to right leg
  • Straighten to upright position
  • Perform entire routine of chest expansion in extreme position followed by leg movements once
  • Relax upon completion

 

1 Comment

  1. AaronPeeva

    Hello. And Bye.

    Reply

Leave a Comment

Your email address will not be published. Required fields are marked *