1. Paschimottasana (Seated forward bend pose)
- Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
- Breathing in, raise both arms above your head and stretch up.
- Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
- Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.
- Breathing in, lift your head slightly and lengthen your spine.
- Breathing out, gently move the navel towards the knees.
- Repeat this movement two or three times.
- Drop your head down and breathe deeply for 20-60 seconds.
- Stretch the arms out in front of you.
- Breathing in, with the strength of your arms, come back up to the sitting position.
- Breathe out and lower the arms.
2. Balasana (Child’s pose)
- Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
- Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
- Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
- Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
3. Pavanamuktasana (Wind relieving pose)
- Lie flat on your back and keep the legs straight and relax breath deeply and rhythmically.
- Inhale slowly and lift the legs and bend in the knee. Bring upwards to the chest till your thigh touches to stomach
- Hug your knees in place and lock your fingers.
- Try to touch the knee with your nose tip. This is not easy for the first time. But regular practice you can do this. Hold this position for 20 to 30 seconds. You can extend it to 1 minute as per your capability.
- Now exhale slowly and come back to the original position that is Shavasana (Lie straight)
- This is very beneficial for stomach abs. The results are very impressive.
- Practice 3 to 5 cycles each day.
- Those suffering from high blood pressure, Slip disc, Ulcer should not do this asana. In pregnancy and menstruation, women should not practice this.
4. Trikonasana (Triangle pose)
Stand upright and place your legs about three and a half to four feet apart.
Make sure your right foot is placed outside at 90 degrees and the left foot is placed in at 15 degrees.
Align the center of your right heel with the center of the arch of the left foot.
You need to remember that your feet are pressing the ground, and the weight of your body is balanced equally on both feet.
Take a deep breath, and as you exhale, bend your body to the right from below your hips, ensuring your waist is straight. Lift your left hand up and let your right hand touch the ground. Both your arms should form a straight line.
Depending on the level of comfort, rest your right hand on your shin, ankle, or outside the right foot on the floor. No matter where you place your hand, make sure you do not distort the sides of your waist. Quickly check on your left arm. It should be stretched out towards the ceiling and in line with the top of your shoulder. Let your head sit in a neutral position or turn it to the left, with your gaze set on your left palm.
Your body should be bent sideways, and not backward or forward. Your chest and pelvis should be wide open.
Stretch to the fullest, and focus on stabilizing your body. Take deep, long breaths. With every exhalation, try and relax your body more.
Inhale and come up. Drop your arms to your side and straighten your feet.
Repeat the same using the left leg.
5. Ardha Matsyendrasana (Half lord of the fishes pose)
- Begin seated with Gomukhasanalegs, right knee on top
- Root down with the sitting bones to rebound up the length of the spine
- Imagine a central axis running through the torso from the pelvic floor to the crown of the head
- With each inhale emphasize both the length and the integrity of this axis; the column is straight and is not tilting or curving off to one side or another
- Keeping the left leg in its current position, place the right foot to the outside of the left knee
- Root down with the right big toe mound while simultaneously descending the right outer hip
- Inhale, take the left arm to the ceiling
- Exhale, hook the left elbow to the outside of the right knee, taking the right hand to the floor to the outside of the right hip
- Notice how the right knee tends to buckle into the midline; instead, press it to the right to create more resistance for the left elbow to work against
- Inhale, find any amount more length along the central axis; exhale, revolve around that length
- Take the gaze to the right, looking past the right shoulder
- Make sure not to rely upon the easy mobility of the neck
- Instead, find the movement first in the mid-upper back, so that the rotation in the cervical spine is a continuation of, rather than a substitution for, the rotation in the thoracic
- Continue the essential pattern of breath; use inhales to lengthen and exhales to twist any amount more
- Hold for 8-10 breaths, then release back to center and repeat on the other side
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