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Niralamba Paschimottanasana (unsupported backstretching pose)
Technique Sit with the legs outstretched and the feet together. Bend the knees and bring them to the chest, keeping the feet flat on the floor. Place the arms outside the legs and grasp the soles of the feet. Relax the whole body and focus on a fixed point. Lean backwards slightly onto the coccyx, […]
Merudandasana (spinal column pose)
Technique Sit with the legs outstretched. Bend the knees and place the feet flat on the floor in front of the buttocks, about half a meter apart. Holding the big toes, slowly lean backward, balancing on the coccyx. Straighten the legs and arms, raising them upward. Steady the body, keeping the spine straight, then separate […]
Upavista Konasana A (Wide seated forward bend pose)
Technique Sit in Dandasana then spread both leg as much u can hold both the legs big toe with both hands inhale the breath hold for 5 to 10 seconds and exhale slowly and touch your forhead on the floor. Stay their for 20 seconds normal breathing then inhale up your head and exhale. Benefits: […]
Gomukhasana (cow’s face pose)
Technique Sit in veerasana so that the right knee is directly above the left knee. Stretch the left arm to the side and then fold it behind the back. Stretch the right arm up above the head, then fold it over the right shoulder. The back of the left hand should lie in contact with […]
Bharadhvajasana – B
Technique ü Sit on the floor with the legs extending straight in front of you. While shifting onto the right buttock, bend the left knee and swing the left leg to the left, resting the feet on the floor at the left hip. Then bend the right leg and place it on the left groin […]
Half Spinal Twist Pose (Ardha Matsyendrasana)
Technique: Sit with the legs stretched out in front of the body. Bend the right leg and place the right foot flat on the floor on the outside of the left knee. The toes of the right foot should face forward. Bend the left leg and bring the foot around to the right buttock. The […]
Vakrasana (twist posture)
Technique ü Sit with legs stretched, heels together, alms pressing on the floor by the side of the buttocks. Bend the right leg at the knee and place the right foot by the side of the left knee. Twist the body towards the right side and take the left hand over the right knee and […]
Tholasana (Scale pose)
Technique Sit in padmasana. Place the palms on the floor beside the thighs. Inhale deeply. Raise the whole body from the floor, balancing only on the hands. Swing the body backward and forward between the arms retaining the breath. Lower the buttocks and legs to the ground exhale. Rest in the sitting position. Repeat the […]
YogMudra (Seal)
Sit in padmasana. Take hold of one wrist behind the back. Close the eyes and relax the whole body. Bring the awareness to mooladhara. Inhale slowly and feel the breath gradually rising from mooladhara to ajna chakra. Retain the breath for a few seconds and concentrate on ajna chakra. Exhale slowly while bending forward from […]
Poorvothanasana – The Upward Plank Pose
Purvottanasana means intense eastward facing stretch. As the sun “rises in the east and sets in the west,” the east is known as the direction of new beginnings and budding potential. In Upward Plank Pose, we draw on the strength of the core and leg muscles, as well as the support of the shoulders beneath […]
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