Pranayam:
Sit on a yoga mat on the floor. Fold your legs in either padmasana or
sit cross legged. Now straighten your back, keep your chin parallel to
the floor, place your hands on your knees with your palms facing upwards
and close your eyes. Breath in deep and hold your breath for five
counts. Exhale slowly. Repeat this process at least ten times. Once you
are done, rub your palms together till they are warm, and place them on
your eyes. Now slowly open them and smile.
Setubandhasana:
Lie flat on your yoga mat, with your
feet flat on the floor. Now exhale and push up, and off the floor with
your feet. Raise your body up such that your neck and head are flat on
the mat and the rest of your body is in the air. You can use your hands
to push down for added support. If you are flexible you can even clasp
your fingers just below your raised back for that added stretch. The key
here is to not overexert or hurt yourself while doing this pose.
Balasana:
Sit on the floor with your weight on
your knees. Now flatten your feet onto the floor and sit on your
heels. Spread your thighs apart a little. Exhale and bend forward from
your waist. Let your stomach rest on your thighs and extend your back.
Now stretch out your arms in front of you to elongate the back. You can
also rest your forehead on the floor. This may require flexibility, so
don’t push your body beyond its limit. You will get better with time.
This is a resting pose so you should
ideally breath at a normal pace. You can stay in this pose for as long
as three minutes or as little as five counts.
Vajrasana:
All you need to do is place a yoga
mat on the floor. Kneel on the mat, and let the top surface of your feet
touch the mat, such that your heels are pointing upwards. Now gently
place your buttocks on your heels. It is important to note that your
heels are on either side of your anus. Now place both your palms on your
knees, facing downwards. Close your eye and breath in deeply at a
steady rate.
Sarvangasana:
Lie on a yoga mat with your legs
extending outwards. Now slowly raise your legs either by first folding
them at the knees or by lifting them straight. Place your palms along
your back and hips to support it, and raise your body while pointing
your toes to the ceiling. All your weight should be on your shoulders.
Make sure you breathe slowly and lock your chin into your chest. Your
elbows should be touching the floor and your back should be supported.
Hold this pose for as long as you are comfortable. To return to the
lying position, slowly lower your body. Do not fall back to the lying
position.
Halasana:
Step to do this pose:
Lie flat on the floor with your feet
flat stretched out. Place your arms by your side and bend your knees so
that your feet are flat on the floor. Now, slowly raise your legs from
the hips. Place your hands on your hips as you raise them and use your
hands as support. Now slowly bend your legs at the hips and try to touch
the floor behind your head with your toes and straighten your hands so
they are flat on the floor. Breath out while going up. To return to the
lying position gently roll your back onto the floor, breath in while
you come down. Do not drop down suddenly.
Dhanurasana
Steps to do this pose: Lie on
your stomach with your feet hip-width apart and your arms by the side
of your body. Fold your knees and hold your ankles. Breathing in, lift
your chest off the ground and pull your legs up and back. Look straight
ahead with a smile on your face. Keep the pose stable while paying
attention to your breath. Continue to take long deep breaths as you
relax in this pose. But don’t get carried away! Do not overdo the
stretch. After 15 -20 seconds, as you exhale, gently bring your legs and
chest to the ground. Release the ankles and relax.
Chakrasana
To do this pose start by lying on
your back with your arms horizontally stretched out in line you’re your
shoulders. Bend your knees and bring your feet close to your hips. The
soles of your feet should be fully on the ground. Swing your knees to
the left until the left knee touches the ground (the right knee and
thigh should rest on the left knee and thigh). Simultaneously, turn your
head to the right and look at your right palm. Make sure your shoulder
blades touch the ground. While the body is twisted, there is a tendency
for one of your shoulder blades to lift off the ground. You must work
against this tendency for the stretch to be effective. Feel the stretch
in the thighs, groin, arms, neck, stomach and back as you hold the pose.
With each exhalation, relax deeper into the pose. After a few minutes,
you may slowly turn your head back to the centre, and straighten the
torso and legs. Mirror the pose on the other side.
Paschimotasana
Sit with your legs stretched out on
the floor. Next hold the big toe of your feet with your index finger and
thumb. Now, exhale and slowly bend forward and try to touch your
forehead to your knees. The key is that your elbows should touch the
floor. Do not breath in. Stay in this position for five counts and
inhale as you rise back to the sitting position.
Ardha Matsyendrasana
Sit up
with your legs stretched out straight in front of you, keeping your feet
together and your spine erect. Bend your left leg and place the heal of
your left foot beside your right hip (optionally, you can keep your
left leg straight). Now, Take the right leg over your left knee and place your left hand on your right knee and your right hand behind you. Twist
at the waist, shoulders and neck in this sequence to the right and look
over the right shoulder. Hold and continue with gentle long breaths in
and out. To come back to the starting position, continue
breathing out, release the right hand first (the hand behind you),
release the waist, then chest,lastly the neck and sit up relaxed yet
straight. Repeat to the other side. Breathing out, come back to the
front and relax.
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