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.