1 -Tadasana (Mountain Pose)

Posted by Sagar on 5:30 AM comments (0)



Stand with the inner edges of your feet touching
each other. Spread the balls of your feet, press
your heels firmly into the floor, and lengthen
your inner ankles upward. Draw your tailbone
down and forward into the pelvis and move your
groins back. Reach toward the floor with your
arms. Stay for 1 minute.

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4 -Jathara Parivartanasana (Revolved Abdomen Pose)

Posted by Sagar on 5:20 AM comments (0)




Lying on your back, stretch your arms out to your sides with
your palms up. Bend your knees and lift them to your chest.
Keep both shoulder blades on the floor and your knees together. Tilt your knees to the right. When you feel your
left waist begin to lift, revolve your abdomen back to the left
and lower your left waist toward the floor. Go as far to the
right as you can, continuing to revolve the abdomen and to
lower the left waist. Stay for 30 seconds to 1 minute. Come to
center and change sides. Repeat 3 times.

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2 --Utkatasana (Chair Pose)

Posted by Sagar on 5:20 AM comments (0)




From Tadasana, lift your arms overhead. Bend your knees
so your thighs are as nearly parallel to the floor as possible.
Keep your heels heavy and continue to move your tailbone
down and forward. Lift your abdomen and chest away from
the inner groins and reach up through your arms. Stay for
30 seconds to a minute.

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3-Urdhva Prasarita Padasana (Leg Lifts)

Posted by Sagar on 5:20 AM comments (0)





Lie on your back with your knees bent and feet on the
floor. Stretch your arms overhead and place the backs of
your hands on the floor. Raise your knees to your chest
and stretch your legs up perpendicular to the ceiling (90
degrees). Press the sides of your waist toward the floor.
Lower your legs halfway to the floor (45 degrees) while
moving your tailbone away from your lower back and pressing
your low back into the floor. Hold for 3 breaths then
raise your legs back to 90 degrees. Keep the sides of
the waist down to avoid back strain. Repeat 3 to 10 times.
As you get stronger, you can lower the legs from 45 degrees
all the way to just above the floor.

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5-Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

Posted by Sagar on 5:20 AM comments (0)





Lie on your back. Keep your left leg on the floor and raise
your right leg. With your right hand, catch your big toe, or
place a strap around the ball of your foot, and stretch the leg
straight up to the sky. Place your left hand on your left thigh.
Pull your straight right leg toward your head. Slide your left
hand down your left thigh toward your knee and lift your
chest and head toward your right leg. Stay for 1 to 2 minutes.
Come down and change sides.

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6-Paripurna Navasana (Full Boat Pose)

Posted by Sagar on 5:20 AM comments (0)






Sit in Dandasana (Staff Pose), with your hands on the floor by
your hips. Stretch your legs straight on the floor. Lean back
and raise your straight legs until your feet are at eye level.
Balance just behind your sitting bones and raise your arms to
shoulder level, with your palms facing each other. Lift your
chest and hold for as long as you can (up to 1 minute).

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7-Ardha Navasana (Half Boat Pose)

Posted by Sagar on 5:20 AM comments (0)





Sit in Dandasana and interlock your fingers behind your
head. Tilt your pelvis back, lower your sacrum halfway to the
floor, and move your tailbone toward your heels. Lift your
side ribs and move your sternum toward your feet. Your spine will flex in this pose. Hold for 30 seconds. Keeping
your legs straight, lift your feet to chest level, keeping
your lower back slightly rounded.

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8-Lolasana (Pendant Pose)

Posted by Sagar on 5:20 AM comments (0)



Sit in Dandasana with hands pressed to the fl oor. Lift your
buttocks, bend your right knee, and sit on your right foot.
Lean back, lift your right knee, bend your left knee, and
tuck your left calf under your right shin with your feet as
close together as possible and your toes pointed back.
Lean forward and lift the side of your waist toward the
ceiling. Press your palms down, stretch your arms, and lift
your legs up from the fl oor toward your chest. Engage
your core by lifting your navel to your spine. Hold as long
as you can and repeat a few times.

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9-Malasana (Garland Pose)

Posted by Sagar on 5:19 AM comments (0)



Stand in Tadasana. Bend your knees and squat, keeping
your feet together but separating your knees. Lean forward
and lower your waist between your thighs. Wrap your
arms around your shins, press your upper shins into your
armpits, and grasp your ankles. Pull your head toward
your feet and roll your tailbone toward your heels. Hold for
30 seconds to 1 minute.

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10-Bakasana (Crane Pose)

Posted by Sagar on 5:15 AM comments (0)



Come into a squat. Lift your heels, lean forward, and bring
the backs of your armpits onto your shins near your knees.
Place your palms shoulder-width apart, lean farther forward,
and lift your feet up off the fl oor. Pull your heels
toward your buttocks and roll your tailbone toward your
heels. Lift your upper back toward the ceiling and stretch
your arms. Breathe here for as long as you’re able. Hold
for as long as you can and do a couple of repetitions.

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