Step 1- Pranamasana (Prayer Pose)
Stand on the edge of your yoga mat. Now keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. While breathing in, raise both the hands from side to side and while exhaling bring your palms together in front of the chest in prayer position,
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Benefit : Helps in maintaining the balance of the body.
Step 2- Hastasanasana (Raise the arms)
Now in the next step, while breathing in, raise the arms up and back while keeping the biceps near the ears. In this mudra, an effort is made to stretch the whole body from the heel to the tip of the fingers.
Benefit: Strengthens the chest muscles which in turn helps in breathing.
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Step 3- Hastapadasana (Lean forward)
Keeping the spine straight while exhaling, bend forward from the waist. As soon as you exhale completely, bring the hands on the floor next to the feet. If needed, you can bend the knees to bring the palms down on the floor. Now make a light effort to straighten the knees.
Benefit: Makes the waist and spine flexible. It strengthens the muscles and is beneficial for the functioning of the liver.
Step 4- Ashwa Sanchalanasana (Equestrian Pose)
While breathing in, push your right leg back as far as possible. Bring the right knee to the floor and look up.
Benefit: Strengthens the leg muscles and makes the spine and neck muscles flexible.
Step 5-Dandasana (Stick Pose)
While breathing in, take the left leg back and bring the whole body in a straight line. Keep your arms straight on the floor.
Benefit: Strengthens the arms and maintains the posture of the body.
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Step 6 - Ashtanga Namaskar (Salutations with the Eight Parts or Points)
Slowly bring your knees to the floor and exhale. Take the hips back a little, slide forward and then rest your chest and chin on the floor. Raise your posterior slightly. Both hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Benefit: Makes the spine and waist flexible and makes the muscles strong.
Step 7-Bhujangasana (Cobra Pose)
Slide forward and bring your chest up into Cobra Pose. In this posture, you can keep your elbows away from the ears and keep the shoulders folded. now look up at the ceiling
Benefit: Makes the spine and waist flexible and makes the muscles strong.
(Positions 5, 6 and 7 together, strengthen the arms and help reduce fat around the abdomen and waist)
Step 8-Adho Mukha Svanasana
While exhaling, raise the hips and tailbone and bring the body into an inverted ‘V’ posture. If possible, try to keep the heel on the ground and make an effort to raise the tailbone.
Benefit: Beneficial for the muscles of the spine and waist.
Step 9- Ashwa Shandanasana (Equestrian Pose)
While breathing in, bring the right foot forward between both the hands. Left knee goes down on the floor. Press the hips down and look up.
Step 10- Hastapadasana (Forward Bending)
While exhaling, bring the left leg forward. Keep the palms on the floor. If necessary, you can bend the knees. Slowly straighten the knees, and if you can, try and touch your nose with the knees. Keep breathing.
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Step 11- Hastautanasana (Raised Hand Pose)
While breathing in, bend the spine upwards. Raise the hands up and lean back slightly, pushing the hips slightly outwards.
Step 12- Tadasana (mountain pose)
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensation in your body.
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Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more details. ..
