Virabhadrasana(Warrior) I

Sanskrit Name : (Vira - Warrior, Bhadra - Fierce, Asana - Pose)

Duration: 10 secs-1 min

Instructions

1. Begin in Mountain Pose(Tadasana), standing straight with your feet together and hands on the side.
2. Inhale and as you exhale step your feet wide apart. Make it deeper till you can balance comfortably.
3. Turn your right foot to right at 90 deg and left foot angled at 45 deg inward. Align the feet in straight line.
4. Turn your torso to the right and raise both your arms upward.
5. Reach up strongly through your arms. Keep your arms parallel or in prayer position.
6. Right leg(Front leg) should be bent in 90 deg and left leg (back leg) should be fully stretched. Go deeper as you gaze up at your fingers.
7. Hold the pose starting with 10 secs upto 1 min and BREATHE.
8. Release the pose by lowering the arms, turning head back to front and bringing the legs together. 
9. Reverse the position of the foot and  repeat the steps 1-7 on opposite side(left).

Physical Benefits

1. Strengthens feet, hamstrings and quadriceps.
2. Strengthens the arms, shoulder and back muscles.
3. Stretches the chest/lungs and improves breathing capacity.

Mental Benefits

1. Promotes deep concentration.
2. Make our mind calm and clear.

Therapeutic Benefits

1. Sciatica

Limitations

1. High blood pressure.
2. Heart problems.

Wrist back bend Techniques

Duration - 20 secs

Following wrist stretches prevent Carpal Tunnel Syndrome.

1. Lift your arms at the shoulder level and hold the arms together from elbow to fingers - 10 counts.
2. Extend your right arm in the front and spread your fingers. Keep your palm facing front with fingers towards the mat. Push the fingers towards your body with left hand which provides a good back stretch for the wrist. Repeat with left hand.
3. Take the arms to your back and hold the arms in praying position facing downwards and turn inward to lift the hands upward.

Jhulana Lurhakanasana (Rocking and Rolling)

Meaning - Jhulana - Rock, Lurhakana - Roll
Duration - 30 secs

1. Lie back on your back with legs and arms together. 
2. Bend your knees and bring it close to your forehead. 
3. Hold the hands around your bent leg. 
4. Roll up and come to sitting position. 
5. Rock back and go to lying position with bent knees.
6. Repeat for 3-4 times.

Anjaneyasana(Lunge Pose)

Meaning - (anjenaya-praise or salutation, pose - asana)
Duration - 5 min

Pose 1

1. Stand tall with back straight and move the  legs apart.
2. Bend the right leg to 90 deg and reach forward.
3. Stretch the left leg far apart(basic : rest the knee on the ground, advanced - stretch the leg and go low without the knee touching the ground).
4. Lift both hands up, bend back and look up.
5. Count 1-10.

Pose 2

1. Interlock your hands on the back
2. Bend back

Pose 3

1.  Bring the right knee down and rest the left hand on the left thigh and bring the other hand to praying position
2.   Look up and count 1-10

Pose 4 - Kapotasana - Pigeon Pose

1. Keep hands on the floor and bring your right knee between the arms to form Pigeon pose with right leg stretched far back. 
2. Bent right foot should be little outward from the body. Try to find the balance between legs. Your weight should not be resting down on the floor.

Pose 5
    Raise both hands up in praying position and count 1-10.

Pose 5
    Raise both hands forward and bring your forehead to the floor. Your body, arm and leg should be in a single straight line.

Pose 6
   Bring your right hand to the back and hold your left toe. Look up.

Advance
   Hold the toe with both hands.

Stretch your Shoulders

Duration - 2 min

1. Sit on your legs(Refer. Vajrasana) with hands on the sides. 
2. Bring the hands back and interlock the hands. 
3. Bend forward slowly by bringing the forehead towards the floor
4. Lift your interlocked hands upwards towards the sky
5. Breathe and feel the stretch on the shoulders. 

Salabhasana (Locust Pose)

Duration - 5 minutes

Lie flat on your belly and take a few breaths.

Pose 1
Roll over side-side and bring your hands inside the body.

Pose 2
Lift right leg/thigh up by pressing the forehead on the floor. Hold for 5 counts.

Pose 3
Lift left leg/thigh up by pressing the forehead on the floor. Hold for 5 counts.

Pose 4
Lift both leg and thigh up towards the sky by pressing the forehead on the floor - Hold for 5 counts.

Pose 5
Lift right leg/thigh up by raising left arm reaching forward.. Hold for 5 counts

Pose 6
Lift left leg/thigh up by raising right arm reaching forward. Hold for 5 counts


Pose 7 - Reverse boat pose
Lift both legs/thighs up and raise both hands reaching forward. Hold for 10 counts

Advanced - Rock front and back

Posture 8 - Vimanasana
Move the legs apart and hands apart and raise on your abdomen.

Pose 9 - Bow Pose

1. Bring the hands back and hold the heels.
2. Raise above and hold your body up by abdomen support.
3. Advanced - Rock front and back

Brain Yoga

This yoga improves your mental and physical health. This is the best exercise to improve memory power.
Duration  - 3 min

1. Stand straight with your hands on the side and back straight all the time. 
2. Cross your arms
3. Hold your left earlobe with right hand and right earlobe with left hand. 
4. Start doing squats by holding the earlobes in hands.