1.Lotus pose (padmasana) :
Sit on the floor comfortably. Assume the simple cross legged pose where the legs are folded.
Lift the left leg and place it on the right thigh.Now lift the right leg and place it over the left leg. The knees must touch the floor. If it doesn’t, don’t worry. With practice it will, when the legs become flexible.Pull and adjust the legs so that soul of the feet face upwards and the heels are tucked in at the waist level near the pelvic bone.
2.Standing forward bend ( utar aasaan) :
with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
3.legs up the wall pose ( viparita karini) :
Lie down flat on your back in supine position.Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply.Rest both your legs on the wall while keeping them straight.Tilt your toes towards your body until you feel the pressure on your hamstrings.Stretch both your hands on either side of your body.Hold the position with regular breathing for at least 2-3 minutes
4.Bow pose (dhanuraasan ):
Lie on your stomach with your feet hip-width apart and your arms by the side of your body.Fold your knees, take your hands backward and hold your ankles.Breathing in, lift your chest off the ground and pull your legs up and back.Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
5.corpse pose (sharvasana):
Begin lying on your back Keep the legs straight and bring some space between your legs, let the ankles relaxBring the arms down to your sides and create some space between your arms and the body, allow your palms to face upwards.Repeat on the other side
6.plow pose (halasana):
Lie down flat on your back with the arms alongside the body and the palms facing down Do keep both the legs straight and close together all throughout the practise of the basic pose of halasana.Make sure you have relaxed the whole body and prepared your mind for the plough pose.Now, slowly raise both your legs to a vertical position. Try to make use of the abdominal muscles more than the arms while raising the legs.Here, you can use your hands to support behind the back and helps you aid in raising the legs further up.
Exhale now and continue raising your legs over the head, bending at the waist, lifting the back and the buttocks.
7.breathing exercise (pranayam):
Breathe in through your nostrils, inhaling deeply. Push yourself to extend the inhalation time for as long as possible. While doing so, make sure that it is your chest and not your abdomen that swells up. Count the number of seconds for which you breathed in.Now hold your breath for a few seconds.Breathe out slowly, trying to match the number of seconds that your inhalation lasted. When you do this, your nose produces a slight hissing sound.After exhalation, hold your breath for a few seconds before inhaling again.
8.headstand (sirsasana):
From standing position, get down in a squats position and try to maintain a balance in toes. Lower yourself down and touch the ground with forearms and knees.Get into a plank position (your forearms touching the ground) such that your elbow and shoulder are in line. Interlock your fingers maintaining the elbow alignment with shoulders.Due to interlocking, you have created space between your hands where you can place your head. (Foundation of placing head must be tight)Now taking the support of your forearms, head, and toes, uplift the butt and do a dolphin pose. Try to bring toes near your body by taking small steps.
owly lift your one foot off the floor balancing with the other foot. Once you are in a balanced position, lift the second foot (after 2-3 seconds)Now, your whole body’s balance will be on your forearms and head. Initially, take the support of a vertical wall or your friend to maintain your body in a vertical (straight) position
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