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. 

Bhastrikā and Kapalapathi

Meaning - Bhastrika - bellows breath,
Kapalapathi - Skull shining(kapala - skull, pathi - shining)
Duration : 10 bhastrika breaths for first time and 15-20 after a break

Bhastrika

1. Sit up tall and relax your shoulders.
2. Take few deep breathes. Inhale deeply and exhale slowly.
3. Begin bhastrika by inhaling normally and exhaling forcefully.
4. Feel your abdomen going inwards when you exhale forcefully.

Kapalapathi

1. Sit up tall and relax your shoulders.
2. Take few deep breathes. Inhale deeply and exhale slowly.
3. Begin Kapalapathi by passive inhale and powerful exhale.
4. As you inhale take your hands upwards and exhale forcefully by pretending that you're pulling a rod with hands.

Pranayama

Meaning - (prana - breath)
Duration - 3-5 min

1. Sit with your back straight. 
2. Bend your right index and middle finger. 

Basic Pranayama

1. Hold your right nostril with thumb and left nostril with ring finger. 
2. Inhale and exhale on left thoroughly.
3. Close your right. Inhale again on left and gradually exhale on right by closing the left. 
4. Inhale  on left and exhale on right. 
5. Inhale on right and exhale on left. 
6. Repeat slowly for 3-5 minutes and watch your breath.

Surya Beda - Inhale and exhale on right

Right nostril will hold the heat on the body. When you feel cold, inhale/exhale on right would make your body warm

1. Close your left nostril. Inhale deeply on right and exhale slowly on right.
2. Repeat for 3-5 minutes.

Chandra Beda - Inhale and exhale on left

Left nostril would hold the cold in the body. When you feel warm, inhale/exhale on left would make your body cold.

1. Close your left nostril. Inhale deeply on right and exhale slowly on right.
2. Repeat for 3-5 minutes.

Sun Salutation

Bhujangasana (Cobra Pose)

Meaning - (cobra - backbend, asana - pose)
Duration - 5 min(with all variations)

1. Lie on your belly with hands crossed in front your head. Keep the forehead on the hands and take few deep breaths. 
2. Bring your forehead to your hands on the floor and relax between every pose. 
3. Hold every pose up to 10 counts

Pose 1

1. Bring your hands near to your shoulders. 
2. Raise your body up to belly by pressing the hands on the floor

Pose 2

1. Remove the hands on the floor and raise your head, neck and chest up. 

Pose 3 - Makarasana

1. Raise your body up by arching the spine and rolling the head to look far upwards. 
2. Keep the elbow bent as needed. 

Pose 4 

1. As you inhale - raise your head up with hands raised and as you exhale bring the forehead down to the ground. Repeat for 5 times. 

Pose 5 - King Cobra

1. Take your arms back and interlock the fingers.
2. Raise your head, neck, chest up and look up.

Pose 6 - Tiryaka Bhujangasana

    Bring your elbows to the floor.

    Turn back towards your left and look at right foot.

    Turn back towards your right, twist your spine and look at left foot. 

     

Pose 7 

    From the rest pose, walk your arms towards abdomen.

    Bend knees and bring your toes towards knee.

Cooling Pose

1. Lie flat on your back. 
2. Bend your hand with elbows on ground and chin on palm
3. Bend the knees and expand(alternate each other)

Kākāsana (Crow Pose)

Meaning - (kaka-crow, pose-asana)Duration : 30 secs

1. Sit on your feet and take a couple of deep breathes. 
2. Keep your hand in front and press on the floor with fingers apart. 
3. Lock the elbow with the thighs
4. Rock your body front and back by lifting the heels up and down. 
5. Gradually lift your body up with hands pressing on the floor and moving your head front.

Matsyasana(Fish Pose)

Meaning - (matsya - fish, asana - pose)
Duration - 30 secs

This is the continuation of Sarvanagasana -> Halasana -> Matsyasana

1. Lie flat on your back.
2. Roll side-side and bring the hands inside the body.
3. Pull the head towards your body with crown touching the ground.
4. BREATHE. 

Advanced

1. Sit on your legs(Vajrasana) and lie back with crown touching the floor.
2. Hold the heel with your hands. 

Halasana (Plough Pose)

Meaning - (hal - plow, asana - pose)
Duration - 30 secs

1. Lie down flat on your back.
2. Inhale and lift your the knee upwards.
3. Bring the knees towards your forehead by lifting the lower body. 
4. Bring your feet to 180 deg so that toes are placed over and beyond the head. 
5. Keep the hands on the ground with palm facing the ground.
6. BREATHE.

Note : This is the continuation from Sarvangasana

Sarvangasana(ShoulderStand)

Meaning - (sarva - all, anga-limb, asana - pose)
Duration : 30 secs

1. Lie on your back and keep your body in straight line. 
2. Bend your legs and lift the legs up. 
3. Bring your knees to your forehead
4. Support your back by holding the hip with your hands. 
5. Slowly raise the bent knee up towards the sky
6. Bend the toes towards you. Toes should be in straight line with your eyes. 
7. Breathe

Vriksasana - Tree Pose

Duration : 30 secs

1. Stand straight with your feet stable on the ground.
2. Lift your right foot and place it on the left thigh. 
3. Hold your hands together on chest or  up towards the sky. 
4. Balance and hold it for 30 secs
5. Repeat the steps 1-4 on left leg

Advanced : Close your eye and hold the pose

Tree variation : Keep the right foot and place it OVER the left thigh. This pose would not put the pressure on the left thigh

Trikonasana - Triangle Pose

  Trikonasana (Triangle Pose) 

  Meaning - (trikona - triangle, asana - pose)

1. Stand straight with legs apart and knees straight. 
2. Bend on your hip on right side with right hand touching the right foot. 
3. Extend your left arm upwards towards sky.
4. Keep your head high and gaze at your left hand. 
5. Repeat steps 1-4 on left side.

Triangle Pose Variation 

1. Stand straight with legs apart and knees straight.
2. Bend on your hip on right side with left hand touching the right foot.
3. Extend your right hand upwards towards the sky.
4. Keep your head high and gaze at your right hand.
5. Repeat 1-4 on left side.

Improve your stability

Warm up - Standing

1. Stand straight and rotate your hips clockwise and anticlockwise - 3 times
2. Bend your right knee and kick back and front - 5 times
3. Bend your right knee and swing left and right - 5 times
4. Rotate your right knee clockwise and anticlockwise - 5 times
5. Kick your right leg far front and bring to the far back - 5 times
6. Kick your right leg on the side and bring it back - 5 times
7. Repeat 1-6 with left leg

   Daily bends

1.  Forward bend pose - Inhale lift your hands up and exhale bend forward - 50 times
2.  Side bend pose - Stand by keeping your legs apart and right knee bent. Bend on your hip on your right with left hand up towards the ear and right hand on right thigh. Keep your head high and look at your left hands. Repeat the same on the left side - 25 times on each side(Make sure your bend is straight on the side and not leaning forward)
3. Forward bend with variation - Stand by keeping your legs apart and knee straight. Bend forward on your hip and touch the left foot with right hand. Next touch the right foot with left hand - 25 times on each side
4. Twister - Stand straight ..Twist your hip towards right and look back. Twist your hip towards left and look far backwards - 25 times

Setu Bandha Sarvangasana - Bridge Pose

Meaning - Bridge Pose (Setu-bridge, banda-lock, sarva-all, anga-limb, asana - pose)
Duration : 30 secs

Sethubandasarvangasana is the starting of  all other back bend postures

1. Lie on your back.
2. Bend your knees with feet on the floor.
3. Lift your hip up and lock your chest with chin.
4. Roll your shoulders inside and lift the body to maximum. 
5. Hands can either be on the floor or hold the heels. 
6. Breathe.

Marjaryasana(Cat) and Bitilasana (Cow ) Poses

Duration : 5 min

Basic pose

1. Stand with your knees and hands. 
2. Align your wrist to shoulders and knees to hip. 
3. Align your left hand/food and right hand/foot. 
4. As you inhale, bring your belly down, spine curved and look up.
5. As you exhale, bring your head down and arch your spine up.
6. Repeat for 3 times inhale/exhale..

Variations

1. As you inhale, extend your right leg back and lift up. Exhale and bend the knee towards your chin by bringing the head slowly towards the knee.
2. Inhale by extending the leg back upwards and exhale by bringing the knee inside towards the chin and head towards the knee  - Repeat for 3 times
3. Extend the left arm in the front with extending the right leg back upwards and hold for 10 counts.
4. Take the left hand to the back and hold the right toes. 
5.  Go back to starting pose by standing with knees and hands. Lift right hand up and gaze the fingers up - Hold for 5 counts.
6. Thread the needle - Bring the right hand which was facing up from the previous pose and insert between the body and left hand. BREATHE. 
7. Advanced- Lift both hands and hold the right toes
8. Repeat steps 1-6 on left leg

Strengthen Your Back !

Lie on your back and take few normal breathes(Refer. Savasana)

Technique 1

1.  Spread your hands and bring your hands to your shoulder level on the sides.
2.  Bend your knees and drop both your legs to your right.
3. Bring the bent legs towards your arm.
4. Turn your head to your left(opposite to your legs) and relax your shoulders.
5. Breathe and feel the stretch.
6. Bring the knees back to the center.
7. Drop the bent legs to your left towards your left arm.
8. Turn your head to your right with relax shoulders.

Technique 2

1.  Bend your legs with knee facing up.
2.  Space 1 foot gap between legs.
3.  Bend both your legs towards your right side.
4.  Ensure your left knee touches the heel of the right leg.
5. Turn your head to your left(opposite to legs) by relaxing the shoulders.
6.  Repeat steps 3-6 on left side.

Technique 3      

1.  Straighten your legs.
2.  Stack your left foot on top of right foot (Place the left heel in between toe fingers).
3.  Twist your feet on right by making sure both feet touch the ground on right.
4.  Turn your head to your left(opposite to legs) and relax your shoulders.
5. Repeat steps 2-4 with right foot on top of left.

Technique 4    

1. Straighten your legs.
2. Keep your arm on the sides at your shoulder level.
3. Bend your right leg and move towards your left arm
4. Try to make your right knee touch the ground by keeping the left leg straight. 
5. Turn your head on the right with relaxed shoulders. 
6. Repeat steps 3-5 with your left leg on right side.

Advance Poses 

1. Sleep on your back with hands in chest and abdomen.
2. Take deep breaths and watch your breath.
3. Take your hands up and stretch both legs and hands
4. Bend the knees and bring it close to forehead. 
5. Straighten the leg on left side without touching the floor and bring it close to the head. 
6. Turn your head to right and relax your shoulders. 
7. Repeat on the other side. 

Technique 5 

1. Straighten your legs.
2. Keep your arms on the side at your shoulder level.
3. Bring your right leg towards your left and hold your right toe with your left hand.
4. Turn your head to your right with relaxed shoulders. 
5. Repeat steps 3-5 by holding your left toe with right hand. 

Cool down - Refer Jhulana Lurhakanasana

Savasana - Corpse Pose

Meaning - Corpse Pose(sava-corpse, pose-asana)
Duration : 2 min

1. Lie on your back.
2. Keep your arm apart on the sides, away from your body with palm facing up.
3. Keep your legs apart, away from each other and let the feet drop open.
4. Breathe normally and watch your breath.
   

Tummy tucker

Lie on your back, keep your hands and legs apart. Inhale deeply and exhale slowly for couple of times. Breathe normally then and watch your breathe for a minute. (Refer. Savasana)

Bring your hands/legs together and take your arms above your head. Stretch hands and legs thoroughly
Leg angles

1. Raise your legs up 90 deg and hold for 20 counts. (Note : Your lower back should be on the ground).
2. Bring your legs to 60 deg and hold for 10 counts.
3. Bring your legs to 30 deg and hold for 10 counts.
4. Bring your legs to 10 deg(just above the ground) and hold for 10 counts.

Back swim 

1. Bring the legs back to 90 deg. 
2. Spread the legs apart and bring back together by keeping the knees straight - 10 counts

Cycling - Forward

1.    Bring the legs back to 90 deg. 
2.    Take the legs backs to 10 deg without bending the knees.
3.    Bend the knees.
4.    bring the legs back up.

Cycling - Reverse

1.   Bring the legs back to 90 deg.
2.   Bend the knees 
3.   Take the legs  to 10 deg by extending the legs without bending the knees.
4.   Bring the legs back up to 90 deg.

Arm and Leg movements

1.  Sleep on your back and take your arms up over the head.
2.  Raise your legs 90 deg(with no knee bend) while you swing your arms from above the head to touch the ground. 
3.  Repeat for 10 counts.

Cool down - Refer Jhulana Lurhakanasana

Mandukasana - The Frog Pose

Meaning - Frog Pose (Manduka - Frog, Pose - Asana)
Duration - 2 mins

1. Sit on your legs and keep your back straight.
2. Make a fist in your hands and keep the fist on your belly button.
3. Inhale deeply and while exhaling,  bend forward and touch the ground with your forehead. 
4. Beginners, Inhale come up and exhale bend forward for 3 times.

Advance - Hold the bend for 2 mins

Balasana - Child Pose

Meaning - Child Pose(bala - child, asana-pose)
Duration : 30 secs

           1. Sit on your legs and bend forward.
           2. Touch your forehead on the ground.
           3. Stretch your arms front.
           4. Breath and relax

Ustrasana - Camel Pose

Meaning - Camel Pose (ustra - camel, asana - pose)Duration - 10 counts

1. Sit on your kneels and keep your left arm on your back.
2. Right foot,right knee and right shoulder should be in straight line and left foot, left knee and left shoulder should be in straight line.
3. Swing your right arm from front-top- back and hold the right heel. 
4. Take your left arm from the back and touch your left heel. 
5. Drop your head down and look back. 
6. BREATHE

Counter Pose : Balasana (Child Pose)
         
Counter Pose 2 : 

1.  Sit on your legs and bend on your side(head should be 90 deg to the body)
2.  Touch the floor with forehead. 

Vasisthasana (Side Plank Pose) and Kumbhakasana (Plank Pose)

Meaning - Side Plank Pose (vasistha- excellent, asana-pose)
Duration : 30 secs each side

1. Begin with downward-facing dog pose. 
2. Raise your right arm up towards the sky and roll to your right. 
3. Bring your feet together, stack your right leg on left 
4. Keep your legs straight without bending the knees
5. Balance your body weight with left forearm and keep your hip high. 
6. Look up and gaze at your right thump(DO NOT drop your head)
7. Keep your body in straight line and press your heels to the floor

Advanced : Lift your right leg up as much as you can 

Repeat : Repeat steps 1-7 on left side

Meaning - Plank Pose (Kumbha - breath retention, asana - pose)
Duration : 1 min

1. Lie down on your stomach and take a couple of deep breaths
2. Press your elbow down on the floor and  lift your hip, thigh up
3. Keep your legs straight and bring your body in a straight line wi 
4. BREATHE
5. Hold the pose for a minute 
6. Gradually increase the time in holding the pose 

Paschimottanasana(Seated Forward Bend) and Purvottanasana

Meaning - Seated Forward Bend. Its also called as Ever Youth Asana
Duration : 1 min

1. Sit with your back straight and extend your legs front
2. Stretch by lifting your arm upwards and elongate your spine
3. Bend forward and touch the feet. 
4. BREATHE - 5 in/out

Advanced: Bring your head close to your knee





Counter pose : Purvottasana
Meaning - Upward Plank Pose
Duration - 10 counts

1. Keep your hands on the ground and lift your hip up
2. Drop your head down and look back. 

Advanced - Lift right leg up, hold for 5 counts and bring down. Lift left leg up, hold for 5 counts and bring down

Navasana(Boat Pose)

Meaning - Boat Pose (nava - boat, asana-pose)
Duration : 2 min

1. Sit with your back straight and extend your legs front. 
2. Lift your legs up from the group and extend your arms in the front. 
3. Hold the pose and feel the core strength. 
4. BREATHE

Note : You can do for a minute and take breaks in between poses. Gradually increase the time in holding the pose

Ubhaya Padangusthasana

Meaning - Double Toe Hold
Duration - 1 min

1. Sit with your back straight and extend your legs front.
2. Lift your feet by holding the toes with your hands. 
3. Make sure to hold the legs straight without bending the knees