Sthita Prarthana Asana – The standing prayer pose:

Stand erect with your feet together, both toes and heels touching

Join your hands together at chest level

Draw your abdomen slightly inwards, keep your back straight, elbows and shoulders relaxed

Close your eyes and observe your breath

Maintain the pose for 3-5 minutes

Sit comfortably in Sukhasna – the happy pose

Take your left wrist back and hold it with your right hand at the back as shown in the image

Inhaling, slowly expand your chest pull your shoulders backward

Exhaling, bend forward and try to touch your forehead to your right knee. If it is very difficult for you to do that, then try to bring your forehead as close to your head as possible

Inhaling, return to the first step

Repeat the steps for your left knee and then in the middle

(All variations – upward stretch, right & left side twisting, right & left side bending, forward & backward bending)

Sit in Sukhasana

Inhaling raise your hands towards sky and keep palms facing each other and join your hands in Namaste above your head

Ensure that your elbows are straight, shoulders are close to the ears and fingers are not interlocked

Maintain the pose while stretching upwards as much as you can

Now, inhale and go back to step 2

Exhale and twist your body from your waist to your right

Inhale and return to step 2

Exhale and twist to your left side

Inhale and return to step 2

Exhale and bend to your right side while keeping your back straight

Inhale and return to step 2

Exhale and bend to your left side

Inhale and return to step 2

Exhale and carefully bend backwards

Inhale and return to step 2

Exhale and bend forward

Inhale and relax

Stand straight with your feet together

Inhaling, raise your arms up to your shoulder level palms facing downward

Exhaling, bend forward and touch your toes. Keep your knees straight and chin parallel to the floor

Maintain the pose for few seconds

Inhaling, come back up, to the initial position and exhaling bring your arms down

Stand erect with your feet 24 inches apart

Turn your head to the side and place your right hand on your waist

Inhale and bend laterally to your left

Simultaneously, slide your left hand towards your left ankle and pull your right hand towards your armpit

Maintain the pose

Exhaling, return to the starting position

Repeat for the other side

Stand erect with your feet 24 inches apart

Inhaling, raise your arms towards your head

Exhaling, bend forward as much as possible

Inhaling, return to the starting position

Sit on the floor with your back erect

Inhaling, stretch your legs in front of you

Keep your knees firm and ensure that you don’t bend them while doing the asana

Exhaling bend forward, hold your toes and try to touch your forehead to your knees

Maintain the pose for 10 seconds

Inhaling return to the starting position

Lie down with your back on the floor

Gradually lift your legs straight up taking care to not bend your knees

Lift your hips off the floor

Now, slowly lift your lower back as well and support your body by forming a stand with your arms, resting your elbows on the ground

Your entire body should now be supported on your shoulders

Hold this pose for as long as your are comfortable

Return to the starting position

Lie down with your back on the floor

Gradually lift your legs straight up taking care to not bend your knees

Lift your hips off the floor

Now, slowly lift your lower back as well and support your body by forming a stand with your arms

Now take your legs towards your head and try to touch the floor above your head with your toes

Maintain the pose and slowly return to the starting position

Lie down on your abdomen and keep your arms alongside your body

Exhaling, keep your knees straight and stretch you right leg straight up as much as you can

Hold the position for 4 seconds

Repeat with your left leg

Next, practice the asana by lifting both your legs up

Do 2-3 repetitions each

Lie down on the floor with your legs extended

Inhaling raise your right arm at right angle

Exhaling raise your right leg and touch your right palm and hold your big toe

Hold the pose for a few seconds

Inhaling come back to the starting position

Repeat the same for your left leg

And then with both legs

Lie down on the floor with your legs extended

Inhaling raise your right arm at right angle

Exhaling raise your right leg and touch your right palm and hold your big toe

Hold the pose for a few seconds

Inhaling come back to the starting position

Repeat the same for your left leg

And then with both legs