Yoga pose 1 – Pavanamukthasan
Steps to do it
- Lie on your back with your legs stretched out with your heels touching each other and your arms at your side.
- Breathe out as you bend your knees and you move them toward your chest.
- Hold your knees as you pull them closer into your body. Make sure that your toes are stretched
- Tighten your thighs and apply pressure to your abdominal muscles as you hold the position.
- Hold the position for 60-90 seconds as you breathe deliberately and deeply. (Count slowly till 20)
- Breathe out and release the knees as you allow your arms to rest on your side.
Steps to do it
- Lie stomach down on the mat with your legs stretched out and your arms to your side.
- Bend the knees upward while reaching your arms back to hold your ankles or feet.
- Hold the position 15-30 seconds while breathing normally. (Count slowly till 10)
- Exhale and return to the lying position allowing your body to rest for 15 seconds.
Yoga pose 3 – Uthkatasana
- Stand up straight with your hands in front of you.
- Bend your knees as if you were sitting in a chair.
- Raise your hands above your head.
- Bend your torso inward as you go deeper into the position.
- Breathe normally as you hold the position for as long as you can.
Steps to do it
- Start by lying on your back with your legs stretched and your arms at your side.
- Breathe in deeply as you lift your chest upward and raise your feet off the floor.
- Keep your gaze forward to encourage alignment in your body.
- Hold this pose as you inhale and exhale 10 times.
- Repeat this pose 5 times with 15 seconds of rest in between.
- Start by lying on your back.
- Exhale as you push off the floor with your feet.
- Raise your body so that your buttocks and back are off the floor, but your neck remains down. Go up as much as possible
- Push your hands down on the ground for additional support.
- Hold the position for as long as you can.
