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 Posture
0: Breathe normally.
Namaskaarasana:
Hands in a namaskar posture, with thumbs of hands pressing hard into
the chest. The lower part of the hands should be parallel to the earth.
This is a good exercise to practice how to stand properly. The weight
of the body is equally distributed to both the feet. The sagging stomach
muscles are pulled in and supported by the upper body. Hence a good
exercise for the stomach muscles.
 Posture
1: Inhale.
Urdhva namaskaarasana:
Palms of both hands are joined, and slowly pulled up with the hands
endng up to the sides of the ears, body is bent backwards, with eyes
looking towards the hands. If you cannot hold palms together, open them
but tie the palms with the thumb fingers. This activates the front portion
of the body from toes to forehead. This posture is very good for upper
and lower back. Hip muscles become stronger, chest becomes wider. Blood
circulation increases to the head and hands.
 Posture
2: Exhale.
Adharaasana or Uttanaasana:
The body is bent down, with hands stretched down to touch the ground.
Ideally the entire palm is supposed to rest on the ground, with the head
touching the knee bones. This activates the back of the body from heels
to head. This is good on the stomach muscles, arms and knee muscles.
 Posture
3: Inhale.
Eka paada prasarana aasana (One leg behind):
One leg goes behind and body gets lowered. The two palms will be rested
on the ground, the knee of the leg which goes behind touches the ground.
The head looks up. Complete exercise to both the legs, lower back and
chest.
 Posture
4: Exhale.
Dwi paada prasaraNa aasana or chaturanga Dandaasana (Both legs behind):
Second leg joins the first leg with both feet joined (press them to
one another), body in a inclined plane. In this posture, only the two
hands (palms) and the fingers of the legs touch the ground. The head
of the body should be at a higher plane and the les will be in a downward
slope. The head will be looking straight and focus the eyes to 10 feet
in front of the body. Remain in this posture for 15 seconds. Stretches
the complete body thus activating the blood circulation.
 Posture
5: Exhale and hold.
Ashtaanga namaskaraasana:
The body is lowered to touch the ground at the forehead, chest and the
knees. The rest of the body will be up in the air supported by the forehead,
chest and knee. Remain in this posture for 5 seconds. Exercises the
back, shoulder and chest muscles.
 Posture
6: Inhale.
Bhujangaasana or Urdhva mukha shavanaasana:
From posture 5, pull the body forward with the hands (palms) on the
ground and feet touching the ground. The body should be in a curved
towards the ground. Excellent for the lower back, shoulders, neck, chest
and abdomen. Wrists also get their share.
 Posture
7: Exhale.
Adho mukha shavanaasana:
Pull the body inward, with palms and feet firmly on the ground. Press
the feet so that, the heels touch the ground. Don't bend the knees.
Extend the spinal-cord to the maximum. Pull the stomach in. Expand the
chest, while pushing the shoulders back. While pushing the head in,
try touching the chin to the chest. The body will look like a hill,
pointing up towards the sky. Good for feet, calf muscles, thighs, hips,
back and neck. Energizes the limbs - best for athletes.
Posture 8: Inhale.
Eka paada prasarana aasana:
same as Posture 3.
Posture 9: Exhale.
Adharaasana or Uttanaasana:
same as Posture 2.
Posture 10: Inhale.
Namaskaaraasana:
same as Posture 0.
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