Lie on your abdomen with hands aside. Bend your knees and place the feet near buttocks. Hold your right ankle with right hand and left ankle with left hand. Raise your knees from the floor by pulling the ankles and lift your upper body till the navel portion. Heel and knee will remain together. The body will look like a bow. Hold and count and then rest your body by releasing your hands and legs. Relax and feel the changes in your body and mind.
Lie down on your abdomen with chin touching the ground. Both your toes should be kept together and they should be turned outwards Rest your two hands in front of your head and palms should touch the ground. Now stretch your hands backward without bending elbow. Lift your upper body and your hands will remain straight. Behind your head backward and count in this position. Then return back to normal position by lowering your upper body and relax.
Lie flat on the floor with your arms by your side. With exhalation you lift both of your legs straight in the air and at the same time lift your upper body from the ground with your arms stretched out towards your legs. Hold the posture until you feel your muscles getting tired and slowly place your body back onto the floor. Increase the length of holding the yoga posture with each time you practice.
Lie down straight on back. hand under hip. Legs joined. Raise both your legs at 90 degree. Then come down but legs should not touch the ground. Again raise the legs at 90 degree. Do this as suggested. After completing rest your legs on the ground. Follow notes for counting details.
First sit down in kneel down position. Then bend backwards slowly with the head going back and hold both the ankles with the hands tightly. At the same time, push forward your back. Your thumb of both hands should be inside of the ankle adjacent to each other while the other fingers should be outside. The feet should remain touched with the ground. Breathe normally and count as suggested. After that take rest in shabasan in supination. Follow notes for counting details.
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