Muscle System : Legs, Buttocks and hands
Level of Difficulty : H
Timing : Morning
Accessories needed : Yoga mat
• Strengthens the back
• Tones the abdominal organs
• Encourages flexibility in the hips
• Quiets the mind
First sit comfortably in Staff Pose (Dandasana) place your hands on the floor close by your hips.
Now press your thighs into the ground or floor, your feet should flex, and try to lift your chest.
Keep your legs to the corners of the mat; keep your knee wide as your Take a couple of breaths here.
Now bend your knees with keeping your feet flexed.
Place them nearer to your hips. Expand your chest in forward down and keep your arms forward down between your legs.
Bend your legs significantly all the more, with the goal that you can put your shoulders one by one under your knees. (If this is difficult for you then keep going on with forward bend )
Stretch your arms out to the sides.
After that try to roll your thighs in inward direction and keep your inner heels extended, without making pressure in the feet.
Stretch the front part of your chest and collarbones in forward direction and keep them down with the assistance of the weight of your thighs on the shoulders or upper arms.
Try to push inner heels down and forward to extend and straight your legs, at that moment try to keep your inner thighs in contact with your side ribs.
Breathe in and keep on extending your arms and mid-section (chest) out to your sides.
Breathe out to extend your spine more distant forward. Try not to constrain your legs, breathe out and relax to release the pose.
On the off chance that you feel torment under your knees, take your arms marginally forward. Stay for a couple of breaths, and then gradually leave the posture. Rehash a couple times.
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Muscle System :Lower body uplifted
Level of Difficulty : L
Muscle System :Two palms
Timing : Morning & Evening
Muscle System :Hands
Accessories needed : Yoga mat, small wood log
Muscle System :Upper back, hands
Level of Difficulty : M
Timing : morning
Accessories needed : yoga mat
Muscle System :hands,legs,neck
Accessories needed : yoga mat and props
Muscle System :shoulders
Muscle System :nose,hands
Muscle System :Legs, Buttocks and hands