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  • Sit with your legs stretched out, bend the right knee and place it on the left thigh.Repeat

  • the same step with the other leg. Make sure that the soles of the feet point upward and

  • the heels are close to the abdomen. Place your hands on your knees, close your eyes

  • and relax.

  • Come on to the floor on your hands and knees. Inhale while raising the head and repressing

  • the spine so that the back becomes concave. Exhale while lowering the head stretching

  • the spine upwards and pulling the buttocks. The hands should be in line with the knees,

  • the arms and thighs should be perpendicular to the floor. The knees may be slightly separated

  • so that they are well aligned under the hips. Repeat it 5 to 10 rounds.

  • Stand straight, fold your left leg and place the sole of your along with your inner thigh.Inhale

  • and raise your arms up, bring your palms together. Hold the position for 10 seconds

  • and exhaling lower your arms and your leg back to the start position.

  • Now repeat the same with the other side.

  • Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your

  • arms up lean backward and slowly reaching the heels with your hands. push the hips forward

  • and bend the spine as far as possible. Remain in this final position for as long as its comfortable.

  • return to the starting position by slowly releasing the hands from the hips one at a time.

  • Its important that this asana is followed by a forward bending asana like Shashankasana.

  • Sit with the legs outstretched slowly bend forward and try to grasp your big toe with

  • your fingers. Try to touch your knees with the forehead. Hold the position for as long

  • as its comfortable. You can ask your instructor to help you with this asana.

  • 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.

  • Lie on your stomach palms to the side of your shoulder. Slowly raise your head and straighten

  • the elbows. The arms may or may not be straight. Hold the position for few seconds.

  • Slowly release the upper back by bringing the arms,lower the navel, chest, shoulders and finally the

  • forehead to the floor.

  • Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands.

  • Inhale while raising your thighs and chest simultaneously arching your spine as much

  • as possible.Hold the position for as long as its comfortable.

  • Exhaling return to the original position.

  • Support yourself on your elbows and raise your legs up to 45 degrees. Stretch your arms

  • out towards your knees. Hold the position for few seconds and lower your legs, hands

  • and head.

  • Lie on your back with feet together. Using your arms for support inhale and raise both

  • legs slowly roll the buttocks and spine on the floor raising the trunk to a vertical

  • position The elbows should be about shoulders width apart. gently push the chest forward

  • so that it presses firmly against the chin. Release your hands and place your arms on

  • the floor beside the body with the palms down. Slowly lower the torso, the buttocks, and

  • the legs. Relax in Shavasana.

  • Lie on your back with feet together. place your arms beside your body with your palms facing down.

  • Using your arms for support inhale and raise both legs keeping them straight

  • and together. Slip your legs in an arch over your head till your toes touch the floor.

  • Relax and hold the final pose for as long as its comfortable.

  • Exhaling lower your legs and go back to the starting position.

  • Lie on your back with feet together and hands underneath your hips. Inhaling arch your chest up and rest your crown on the ground.

  • Hold the posture for around 10 seconds

  • Lie on your back with your legs straight. Fold your legs and bring your knees close

  • to your chest. Wrap your arms around your legs and draw them as close as possible. Bend

  • your neck and try to touch your knees to your forehead. Maintain the posture for few seconds.

  • Bring down your head and neck on the floor and release arms from the knees. Straighten your legs and

  • return to the starting position.

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

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

  • the breath.

Sit with your legs stretched out, bend the right knee and place it on the left thigh.Repeat

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