| Yoga has been practiced by various sages since | | | | 3. Now press foot and thigh into each other |
| ancient times. Today, you would see the rage that has | | | | 4. Take bent knee back and down for balancee) |
| been created for this age-old form of exercise. Yoga | | | | Marjarasana Cat cow - Steps: |
| has cultivated its' niche in the modern society from the | | | | 1. Take your hands under shoulders and put knees |
| old to youngsters, children and celebrities, everyone is | | | | under hips |
| into the yogic passion. | | | | 2. Now inhale and lift head and tail bone. Concave the |
| Most consider is just a fad and for some it is a | | | | back |
| passion and a regular form of exercise one cannot live | | | | 3. Exhale and tuck tail bone under, round back upward |
| without. There are several benefits of performing | | | | and head down. |
| yoga. From reducing fat from the body to controlling | | | | 4. The movements should be flexible without any |
| blood sugar levels and cholesterol levels, yoga | | | | restrictions. |
| provides immense health benefits. | | | | 5. Start from the pelvis always. |
| If you are interested in doing yoga and want to get | | | | 6. Breathe and repeat the asana for about 10 times.f) |
| benefited from the immense health benefits it provides, | | | | Pavana Muktasana little boat pose - Steps: |
| here are some of the poses you can try:a) Tadasana | | | | 1. Exhale knees to chest |
| Mountain Pose - Steps: | | | | 2. Rock side to side and massage your back |
| 1. Stand erect with feet together | | | | 3. Breathe and hold on to this position for about 40-60 |
| 2. Spread toes | | | | seconds.g) Vajrasana Extended puppy pose - Steps: |
| 3. Lift knee caps | | | | 1. Start with hips over your knees and arms extended. |
| 4. With thigh bones back and tail bone in, lift sternum | | | | 2. Now draw buttocks halfway backwards towards |
| from the base of spine. | | | | calfs when you resist with the palms whole pressing |
| 5. Make sure that shoulder blades and arms extend | | | | into the floor in order to elongate the spine as well as |
| downwards. | | | | back muscles. |
| 6. Now breathe and hold the position for about 20-30 | | | | 3. Breathe and hold on for 20-30 seconds. |
| seconds.b) Balasana Child's Pose - Steps: | | | | 4. You need to maintain stretch in back when you |
| 1. Open up your heart and relax | | | | gradually move towards the child's pose.h) Jathara |
| 2. Breathe and elongate the spine | | | | Parivartanasana Reclining twist (Crocodile twist) - |
| 3. Breathe again and hold for about for 40-60 | | | | Steps: |
| seconds.c) Uttanasana Forward Bend - Steps: | | | | 1. You need to lie on left side and place your right foot |
| 1. Exhale forward and bend into wall | | | | on left knee |
| 2. Align your feet under each hip | | | | 2. Now hop left hip back in order to align hips. |
| 3. The hands should be in level with hips | | | | 3. Inhale and take right arm over your head and exhale |
| 4. Inhale and lift sitting bones | | | | while twisting to right. |
| 5. Now exhale and lengthen elbows, spine, elbows, arm | | | | 4. Maintain equal distance between knee and shoulder |
| pits ribs and sitting bones | | | | from floor. |
| 6. Breathe and hold for 30-60 seconds.d) Varkasana | | | | 5. Take long smooth breaths in order to open ribs and |
| Tree Pose - Steps: | | | | elongate spine. |
| 1. Hug your left muscles to the bone | | | | 6. Breath and hold on to the position for 40-60 |
| 2. Bend right leg | | | | seconds. Repeat on second side. |