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  • Stand straight, raise the arms over the head, interlock the fingers and turn the palms upwards.

  • Raise the heels coming up on the toes. Hold the position for few seconds. Lower the hands

  • and heels while breathing out. Stand straight, fold your left leg and place

  • the sole of your foot along with your inner thigh. Inhale and raise your arms up keeping

  • your palms together. Hold the posture for about 10 seconds and exhaling lower your arms

  • and your leg back to the start position. Now repeat the same with the other side.

  • Kneel on the floor. Toes together and heels apart. Lower your buttocks on to the inside

  • surface of your feet. Place your hands on your knees palms down. Close your eyes.

  • Sit with the legs stretched out. Bend the left leg. Place your foot close to your hip.

  • Bend the right leg and bring the foot behind the left knee. Inhaling place your left arm

  • over the right knee rotate your torso placing your hand next to the left thigh. Look over

  • to your right shoulder. Hold the posture for a few seconds. Reverse the movement to come

  • out of the posture and repeat on the other side.

  • Sit in Vajrasana.Bend forward and raise the body so its weight rests on the hands. Pass the

  • right knee over the left one. Sit on the left heel pressing the bodies weight on it. Bend

  • your right arm raising he elbow high. Stretch your hand up bring the left hand up to center

  • of the back and try to grasp the fingers. Stay in this position for up to 2 minutes.

  • Unclasp the hands and perform the asana with opposite hand and leg.

  • Lie on your back with arms away from your body facing upwards. Feet should be slightly

  • apart. Head and spine should be in straight line. Relax the whole body and be aware of

  • your breath.

Stand straight, raise the arms over the head, interlock the fingers and turn the palms upwards.

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B1 US leg bend raise posture left leg thigh

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