take a wide stance around
three feet make sure the heels are in
the same line
starting with the right leg turn the
right foot 90 degrees out
take your hands completely straight in
the line of your shoulders
inhale
as you exhale
move to the right drop your hands to the right
make sure that the top hand doesn't go
over the ear let it be completely straight
this asan starts with strong circulation
at the ankles
into the legs and all the way up to the waist
hold on one side for five to six breaths
slowly come out and repeat on the other side
the stance will stay the same as the previous one
so that same three feet wide right leg turned up
starting with the right bend the right
knee up to 90 degrees take both your
hands let them stay in the same level of your shoulders
palms straight you can softly look
towards the right fingertips
but make sure your chest and your belly are pointed
forward they don't turn diagonally
continue chest breathing here for a few counts
this asan increases blood flow to the
thighs and the chest
and it adds heat to the body
hold on one side for five to six breaths
slowly come out and repeat on the other side
for this one dig your legs hip width
apart make sure both the big toes are
parallel to each other
slowly hands on the waist inhale
lengthen the spine
as you exhale bend forward
keeping the spine straight
we don't want to lead with the head
we don't want the back or neck to round
it's okay if you don't reach completely
down you can softly bend the knee
take your hands and with your first two fingers
grab onto your two big toes
stay here as long and as far as you can
keeping the spine
straight here the blood is rushing
towards our head
and upper body our hamstrings and the
back of our feet
are getting very stretched and a lot of circulation
hold here for five to six breaths slowly
come back up
we start on our knees starting from cat
take your hands shoulder width apart
slowly lift your knees up and come on to
your heels
in the beginning if you have stiff
hamstrings it might be tough to place the heels down
it's okay if they're slightly up
keep the spine completely straight
try to keep the arms
in line with your ears
suck the belly in
and push weight into your heels trying
to land the heels really smooth
stay off for five to six breaths
and slowly drop your knees down take a moment
this asan is an extremely strong one for
the blood to rush into our head
you start seated on your hips
bend the right knee
cross it over your left thigh
bend the left knee
and slightly sit on the heels of the left
foot make sure the right knee is
pointing up towards the ceiling
hug the right leg with your left hand and
twist backwards try to look over
your right shoulder with your neck
the twist works the gut and spine and as
soon as you release out of
it blood gushes into these regions
hold on each side for five to six
breaths slowly release and repeat
lie down on your back and slowly lift your hips
and legs off the floor support your lower back
with your palms your elbows are down
you can keep the knees
bent here or straighten them depending
on your mobility
be careful if you're trying this for the
first time take it slow
stay here for five to six breaths
the blood is rushing into your
throat region into your thyroid gland
really slowly come back down
grab a thin pillow and find a place close to a wall
place the pillow on the corner of the
wall seated sideways
stick your hip to the wall and roll up
with legs up
and head down
make sure that your butt is sticking
onto the wall this is one of the most
beneficial ones
as the heart gut and lower back have
increased circulation towards gravity
close your eyes stay here for five to six breaths
let the breathing slow down really slowly
to roll out bend your knees roll to any side
and come to a seated position
thank you guys
hope this helps stay home and stay safe
namaste
