74 | If you have asthma, you’re not alone. Approximately 300 million peopleTrusted Source around the world have this chronic inflammatory disorder.Despite innumerable medical advances we’ve made in the last few decades, asthma - its causes and cures - still remains a mystery. Asthma, which affects the lungs by constricting the airways and making it harder for the person to breathe, is a by-product of many factors, some physiological and others because of environmental conditions.
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79 | In simple terms, asthma is a very strong response of the body’s immune system to fight the infiltration of substances in the lungs. Although there is no cure for asthma, leading a healthy lifestyle is credited to alleviating the problem to a point where the symptoms are almost negligible - and practising yoga asanas for asthma is observed to be especially helpful.
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How can yoga asanas improve Asthamatic patients?
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91 | Yoga helps in strengthening the lungs as it focuses on not only holding the asana but breathing through the same, allowing the respiratory system to work while the body is in unnatural poses. This in turn strengthens it. Practising yoga asanas for asthma has helped control asthma effectively and in some cases, asanas are used for preventing asthma attacks altogether.
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Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.
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Child's Pose (Balasana) is yoga's most important resting posture and it is a nice way to gently stretch various parts of your body.1 It's a chance to stop what you are doing, reassess your position, reconnect with your breath, and prepare yourself to move forward. In class, the teacher may offer the opportunity to rest in child's pose after a fast-paced vinyasa sequence, a long hold in a pose like Downward Facing Dog or Plank, or an attempt at a challenging inversion. It is a counter pose for Cobra and other back extensions.
58 | Child's Pose is a gentle stretch for the back, hips, thighs, and ankles. It can help relieve back pain.
59 | Learning to use this pose wisely is the part of your developing practice where you listen to your body's inner voice and do what it tells you. Your body will tell you when to rest. It might need different things on different days. Keeping your ear finely tuned to the messages your body is sending you and respectfully responding to them is the greater lesson that child's pose has to offer. You will come to know when to use Child's Pose during your yoga practice.
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Steps to do Balasana:
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Come to your hands and knees on the yoga mat.
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Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
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Bring your belly to rest between your thighs and root your forehead to the floor. Relax the shoulders, jaw, and eyes. If it is not comfortable to place the forehead on the floor, rest it on a block or two stacked fists. There is an energy point at the center of the forehead in between the eyebrows that stimulates the vagus nerve and supports a "rest and digest" response. Finding a comfortable place for the forehead is key to gaining this soothing benefit.
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There are several possible arm variations. You can stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards. These are the most common variations. But you can also stretch the arms forward with palms facing up for a shoulder release or try bending the elbows so that the palms touch and rest the thumbs at the back of the neck. In this position inch the elbows forward.
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Do whichever feel more comfortable for you. If you've been doing a lot of shoulder work, the second option feels nice.
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Stay as long as you like, eventually reconnecting with the steady inhales and exhales of your breath.
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Avoid Child's Pose if you have a knee injury. If you are pregnant, spread your legs wider and don't press your stomach onto your thighs. If you have a shoulder injury, keeping your arms by your side will provide the most support.
74 | If you feel any pain, ease out of the pose.
64 | Yoga asanas to reduce body pain/back pain
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73 | Yoga has countless benefits, a prominent one is that it helps relieve muscle pain and stretches your muscles.
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78 | Yoga is a powerful practice that helps us stay active, manage stress, and also help with pain management. Yoga helps because of its strong focus on breathing, which energizes and relaxes our nervous system. Secondly, we move in so many different ways and planes of motion in a yoga class that it works like a complete reset for our posture. And a good posture means less pain. That's why a wholesome yoga practice with a wide variety of poses and mindful breathing helps reduce chronic pain and stiffness in muscles or joints. Here are eight strengthening and stretching postures that are particularly helpful in managing pain in the most common areas of the body.
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87 | Yoga provides a more traditional and effective way of leading a healthy life. Yoga helps in the complete toning of the whole body of a person. Doing yoga provides strength and flexibility to the body. Taking medicine for pain has side effects associated with it. Only yoga helps in leading a pain-free life in a natural way. A person who encounter pain like headache, back pain or if there is pain in the entire body then he/she can rely on yoga to provide complete relief from the condition.
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92 | There are various asanas in yoga that help in treating the pain of the body in a natural manner. These yoga asanas not only help in alleviating pain but they also improve the quality of life of a person. Yoga releases the stress on the muscles of the body thereby imparting relief. Doing yoga improves blood circulation in the body. Yoga provides the necessary strength to the various muscles of the body. Yoga stimulates the functioning of the nerve thereby providing relief in the body pain. Given below are some of the asanas of yoga that help a person suffering from body pain.
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By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and relieves lower back pain, boosting both the energetic and the physical body.
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Bhujangasana (Cobra Pose) is a heart-opening backbend that stretches your entire upper body and can provide relief if you’re experiencing back pain, tightness in your shoulders, or upper body soreness.
57 | Move into this pose slowly in order to avoid straining your back, notes yoga teacher Abbie Mood. If you are coming into this pose from Sphinx Pose, Mood says you should avoid pushing your ribs forward. Instead, ensure that the backbend is evenly distributed throughout your spine. Your upper back is harder to bend than your lower back. To open it, think of lengthening your spine to make more space between the vertebrae.
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Steps to do Bhujangasana:
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If you're in the middle of a Sun Salutation, you'll be coming into Cobra from Knees, Chest, and Chin. If not, you can begin by lying down flat on your stomach.
Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
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Pause for a moment looking straight down at your mat with your neck in a neutral position. Anchor your pubic bone to the floor.
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Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
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Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor.
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Exhale to release back to the floor (or push back to Downward Facing Dog, Adho Mukha Svanasana, if you are doing a Sun Salutation).
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Cobra Pose should not be done if you have carpal tunnel syndrome or an injury to your back, arms, or shoulders. Also, avoid it if you recently had abdominal surgery or are pregnant.
72 | If you feel any strain on your lower back, relax the pose to lower yourself a bit, or release down to rest on your forearms.
64 | Yoga asanas to overcome Anxiety and Depression
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73 | There’s nothing like the serenity, bliss, and relaxation that can come following a good yoga session. In fact, many first-time yoga practitioners are surprised by how elevated their mood is after a yoga class.
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78 | One of the primary reasons for this sense of upliftment is that exercise naturally increases serotonin levels in our brains. Seratonin is a neurotransmitter that makes us feel good. Unfortunately, it’s often deficient in people who suffer from depressive disorders.
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83 | Symptoms to know if you have an anxiety disorder:
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You feel unusually panicky, scared and uneasy.
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You tend to get uncontrolled, obsessive thoughts of past traumatic experiences.
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You wake up from frequent nightmares.
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You tend to repeatedly wash your hands.
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You have problems sleeping.
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Your hands and feet stay unusually sweaty.
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You get frequent palpitations
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101 | Although there are hundreds of yoga poses, some are particularly good for dealing with anxiety and depression. Here, we will discuss some postures that you can incorporate into your own practice to invite greater mental health into your life.
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106 | As you practice these, be sure to breathe steadily and deeply, even when your body feels strained. Ideally, you should maintain ujjayi breath throughout your practice. Doing this will help you remain calm in states of adversity, a skill that can help you stay grounded in many of life’s challenging moments!
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Yoga Tips to Overcome Anxiety
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Do Yoga asanas and relieve your stress of mind
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Breathe right with pranayamas to relieve anxiety
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Meditate to enjoy the gift of a relaxed mind
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Apply yoga philosophy in your life; stay happy and enjoy every moment
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Pray, keep faith and smile!
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Think about what you can do for others
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Know the impermanence of the world
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Remember a similar past situation when you could overcome anxiety
74 | Yoga is an additional treatment for those living with diabetes type-2. It helps in improving all the health parameters to promote physical and mental health. Yoga helps in managing diabetes better if you practice yoga for long enough. It will also reduce the risk of complications related to diabetes. Yoga in the early stage of diabetes not only controls your diabetes but also gives the best results for your health. You can practice the best yoga for diabetes to keep your blood sugar levels in control.
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79 | Many people with diabetes are now turning to practicing yoga to keep their blood sugar levels under control. Yoga is an ancient known practice that helps in improving overall well-being, reduces stress, lowers blood pressure, and enhances mobility. Adding the simple yogic practice to your daily regime is a way to address diabetes besides medicines. You need to maintain consistency and regularity to get the best results of yoga on your health.
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87 | Therapeutic Role of Yoga in Diabetes
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91 | The key factors that increase the risk of Type -2 Diabetes by 3 times are:
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Unhealthy diet patterns
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Lack of physical exercises
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Psychological stress
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98 | These factors also pose a risk of coronary heart disease and the risk or severity of diabetes. Therefore it is necessary to have a balance of medicines, physical exercise, and a diabetic diet plan for efficient management of health in diabetic conditions. Yoga is a set of activities that helps in controlling your stress, and emotions and helps in balancing the body to its perfect shape.
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Benefits of Yoga For People With Diabetes
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107 | People with diabetes are at the risk of developing several health complications. Therefore, diabetes patients need to keep their blood sugar levels in control. Besides medications and insulin therapy, yoga is the best way to adjust your blood sugar levels to normal. Yoga keeps your stress level low, protects against cardiac diseases, prevents diabetic neuropathy, and boosts strength and balance to promote overall health.
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109 | Starting with yoga exercise for diabetes can be daunting for those who are physically inactive for some time. However, it is a gentle way to improve health and build strength. It also helps in improving your physical and mental well-being through:
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73 | Bad digestion is the root of all evil,’ says Hippocrates. Our ancient texts concur. According
74 | to Ayurveda, the root cause of all disorders lies in poor digestion. That is why it is
75 | imperative that our digestive fire remain strong. So that the food that we eat is efficiently
76 | metabolized. Otherwise, regardless of how healthy our food choices may be, our body will find it
77 | difficult to assimilate and absorb the nutrients present in what we eat.
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85 | Understanding the Digestive process:
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89 | Think of the digestive system as a juicer, ‘agni’ as juicer blades, body toxins as fruit waste, and
90 | energy as juice!
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94 | If the juicer blades are weak, there is less juice and more fruit waste. So, if the ‘agni’ (juicer blades)
95 | is weak, the digestive system produces less energy (juice). This results in more toxins (fruit waste)
96 | getting accumulated in the cells. Thus, a strong agni is required for a good digestive system. With its
97 | rejuvenating powers, yoga can make your agni strong and help improve your digestion!
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How can yoga asanas improve digestion?
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The digestive fire or agni is stimulated. This increases the appetite and balances the metabolism.
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Asanas stretch the body, massaging the abdominal muscles. This causes food to move efficiently along the digestive tract.
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Bowel movement is regulated and constipation relieved.
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Circulation of blood to the digestive organs increases, thus aiding digestion.
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Yoga asanas keep the mind active and happy. You are more likely to eat a balanced diet and this eases digestion.
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Regular practice of yoga discourages fatty deposits.
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The body is effectively detoxed. Toxins accumulated from a bad diet, unhealthy lifestyles and stress are flushed out.
73 | Today, there is no age factor that determines heart ailments. People in their 20s are falling prey to heart attacks. Is it because like Atlas, the world is on our shoulders? Is it because we skip our meals and substitute it with convenience food with zero nutrition? The reasons are many, especially related to an unhealthy lifestyle.
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78 | The good news is that one can do a lot about it. Committing to a healthier lifestyle is critical and easier to follow than most imagine. What if a few simple stretches and breathing exercises could make you feel good (especially your heart)! Yoga for healthy heart asanas are a preventive measure and are beneficial as a curative one too. And with no side-effects, except a feeling of greater peace and health.
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86 | Gurudev Sri Sri Ravi Shankar says: “Yoga is a study of life, the study of your body, breath, mind, intellect, memory, and ego; study of your inner faculties.”
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How yoga asanas help in keeping our Heart healthy?
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95 | Besides wisdom and philosophy, yoga is a relaxing combination of asanas, breathing techniques, and meditation. Every yoga pose has a particular effect on the respiratory system and therefore, affects the heart. The benefits include:
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Lower blood pressure.
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Increase lung capacity.
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Improved heart rate
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Lower bad cholesterol levels.
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Boost blood circulation.
101 | Yoga is effective in dealing with stress and pressure. That, itself, can heal a heart patient.
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Boat Pose, or Paripurna Navasana, requires you to balance on the tripod of your sitting bones and tailbone to build mental and physical focus, inspiring a full-body awareness.
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Full boat pose, also known as Paripurna Navasana (from the Sanskrit words “paripurna” meaning “full,” “nava” for “boat,” and “asana” for “posture”), is a seated yoga pose in which you extend your legs and arms so that your body resembles an upside-down capital “A.” This yoga posture involves core strength, coordination, and balance and can help strengthen the torso, stretch the hamstrings, and aid digestion.
58 | Boat pose has a few benefits, including:
59 | 1. Helps digestion. The diaphragm’s elevation during boat pose allows air to flow through the abdomen more freely, stimulating the internal organs. This airflow can help relieve pressure on both the liver and stomach, aiding digestion.
60 | 2. Strengthens the torso. Boat pose opens the chest and engages the muscles in your core while also strengthening the hip flexors and adductor muscles (muscles that help with hip extension).
61 | 3. Stretches the hamstrings. Boat pose can help alleviate tightness in the hamstrings, which can reduce flexibility or potentially lead to injury.
62 | Boat Pose builds focus and body awareness. It can boost energy and fight fatigue, and help build confidence and empowerment. Boat Pose also improves posture and counteracts the effects of prolonged sitting and doing computer work by strengthening your core and thighs.
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Steps to do Paripurna Navasana:
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Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips.
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Lift through the top of the sternum and lean back slightly, making sure your back doesn’t round. Balance your weight on the tripod of your sitting bones and tailbone.
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Exhale and bend your knees, then lift your thighs so they are angled about 45 degrees above the floor, with your knees still bent.
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Keeping your heart open and your spine long, draw your shoulders back and extend both arms forward alongside the legs, parallel to the floor, with your palms facing in. Try to keep your lower belly flat and firm, but not hard and thick.
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Do whichever feel more comfortable for you. If you've been doing a lot of shoulder work, the second option feels nice.
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Point your toes or flex through your heels, and breathe. Try to stay in the pose for 10 to 20 seconds, slowly increasing your time to a minute.
"Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. So Pranayama is "Control of Breath".
57 | Yoga comprises all the essential elements of life such as knowledge, emotions, and action. It has the power to cure all lifestyle-based diseases. If one practices anulom vilom pranayam for 15 minutes, it will cure high blood pressure while kapalbhati pranayam has the power to cure thyroid. A 30-minute practice of kapalbhati will cure hepatitis and colitis diseases. Similarly, if one does anulom vilom and kapalbhati pranayam for 30 minutes each, it will cure chronic diseases.
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Types of Pranayam:
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1. Anulom-Vulom Pranayama
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This pranayama is all about deep breathing and has no sound as such. For this exercise sit in a comfortable position, close your right nostril with your thumb and slowly exhale from the left nostril. After exhaling slowly and steadily inhale through the same nostril. Do the same process with your left nostril with your ring finger and exhale through the right nostril. Repeat this process for 2-5 minutes.
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2. Kapalbhati Pranayama
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This pranayama is all about forceful and active inhalation and exhalation, where you have to inhale normally and exhale forcefully. During exhalation the stomach muscles should be moved fiercely (pulling it closer to your back). Do this breathing exercise for 2-5 minutes.
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3. Ujjayi Pranayama
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Start this breathing exercise with normal inhalation and exhale completely. Bow your head down blocking the free flow of air and inhale as long as you can. Hold back for 2-5 seconds. While exhaling, close your right nostril with your right thumb and breathe out through your left nostril. You can repeat this exercise for ten to twelve times.
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4. Bhastrika Pranayama
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This breathing exercise starts with deep breath-in where we expand our stomach. The air is completely breathed out with strength, sucking your stomach towards the backbone. During inhalation, your stomach should be extended to the maximum. Do this exercise for 1-2 minutes and do take rest.
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5. Bhramari Pranayama
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In this pranayama the breathing sounds like a humming bee. To do this, sit in a relaxed posture and close your ears with your thumbs, place your index fingers on the temple and close your eyes with the other three fingers. Slowly inhale through your nose and hold it for a few seconds. Keeping your mouth closed, slowly exhale by making a humming sound. Repeat it 5 times.
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Initially one should start with eleven cycles of breathing, and it should be increased to one hundred and twenty one without any fear. However, later the breathing should be made a part of daily practice of other Asanas, and be practiced for two to three minutes. All these types can also be practiced with slow inhalation and exhalation. Here it is important to note that practicing these types of breathing does not mean doing Pranayama. This is simply a preparation of the actual practice of Pranayama.
69 | Surya Namaskar serves as a great practice to manage psychosomatic ailments such as Diabetes and reduce
70 | the risk for Heart Disease. Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses.
71 | Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive
72 | impact on the body and mind. Practicing Surya Namaskar steps is best done early morning on an empty
73 | stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses.
74 | You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to
75 | one particular version and practice it regularly for the best results. Besides good health, Surya
76 | Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this
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Steps to Follow:
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Step 1. Pranamasana (Prayer pose)
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Stand at the edge of your mat, keep your feet together and balance your weight
89 | equally on both feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms
90 | up from the sides, and as you exhale, bring your palms together in front of the chest in a prayer
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Step 2. Hastauttanasana (Raised arms pose)
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Breathing in, lift the arms up and back, keeping the biceps close to the ears. In
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100 | Tip to deepen this yoga stretch:
101 | You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather
102 | than trying to bend backward.
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Step 3. Hastapadasana (Standing forward bend)
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Breathing out, bend forward from the waist keeping the spine erect. As you exhale
110 | completely, bring the hands down to the floor beside the feet.
111 | Tip to deepen this yoga stretch:
112 | You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle
113 | effort to straighten the knees. It's a good idea to keep the hands fixed in this position and
114 | not move them henceforth until we finish the sequence.
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Step 4. Ashwa Sanchalanasana (Equestrian pose)
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Breathing in, push your right leg back, as far back as possible. Bring the right knee
120 | to the floor and look up.
121 | Tip to deepen this yoga stretch:
122 | Ensure that the left foot is exactly in between the palms.
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Step 5. Dandasana (Stick pose)
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As you breathe in, take the left leg back and bring the whole body in a straight line.
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131 | Tip to deepen this yoga stretch:
132 | Keep your arms perpendicular to the floor.
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Step 6. Ashtanga Namaskara (Salute with eight parts or points)
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Gently bring your knees down to the floor and exhale. Take the hips back slightly,
140 | slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands,
141 | two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
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Step 7. Bhujangasana (Cobra pose)
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Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent
148 | in this pose with the shoulders away from the ears. Look up at the ceiling.
149 | Tip to deepen this yoga stretch:
150 | As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to
151 | push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can and not
152 | forcing your body.
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Step 8. Adho Mukha Svanasana (Downward facing dog pose)
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Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’
160 | pose.
161 | Tip to deepen this yoga stretch:
162 | f possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up,
163 | going deeper into the stretch.
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Step 9. Ashwa Sanchalanasana (Equestrian pose)
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Breathing in, bring the right foot forward in between the two hands. The left knee goes
170 | down on the floor. Press the hips down and look up.
171 | Tip to deepen this yoga stretch:
172 | Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In
173 | this
174 | position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
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Step 10. Hastapadasana (Standing forward bend)
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Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend
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183 | knees, if necessary.
184 | Tip to deepen this yoga stretch:
185 | Gently straighten the knees, and if you can, try and touch your nose to the knees. Keep
186 | breathing.
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Step 11. Hastauttanasana (Raised arms pose)
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Breathing in, roll the spine up. Raise the hands up and bend backward a little bit,
194 | pushing
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196 | Tip to deepen this yoga stretch:
197 | Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching
198 | backward.
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Step 12. Tadasana (Mountain Pose)
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As you exhale, first straighten the body, then bring the arms down. Relax in this
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207 | and observe the sensations in your body.
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This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only
211 | this
212 | time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step
213 | number
214 | 10. Once done, you would’ve completed one round of Surya Namaskar.
The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.
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Tadasana or the Mountain Pose is a basic yoga pose that is very beneficial for our health. Beginners are often asked to practise this yoga pose. Although it is a basic yoga pose and won’t tire you out, practising it regularly can improve your health. If you master it, performing other asanas won’t seem like a challenge to you.
58 | Mountain Pose improves your posture and body awareness, strengthens your legs, and establishes good alignment. Tadasana may not look like much, but keeping your body active and aligned is hard work. You're not just standing in any old way. You have to be aware of each part of your body and the role that it plays in stacking your bones and keeping your spine long.
59 | You can even break a sweat if you engage your leg muscles as strongly as possible.
60 | The basic alignment for Mountain Pose carries through to many of the other standing postures (Warrior I, or Virabhadrasana I, for example) and inverted poses (Handstand, or Adho Mukha Vrksasana) that you're going to do.
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Steps to do Tadasana:
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Stand with the feel parallel, a few inches apart. (Alternately you may stand with the bases of your big toes touching, heels slightly apart.
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Lift and spread your toes and the balls of your feet, then lay them softly back down on the floor. Rock gently back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly across your feet. Feel the energy draw from your feet up through your core.
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Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Allow your shoulder blades to draw toward each other and down the back, away from the ears.
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Let your arms relax beside your torso, palms facing in or forward.
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Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and tongue wide and flat on the floor of your mouth. Soften your eyes. Breathe.
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Your stance is extremely important. To begin with a balanced Mountain Pose: Place your feet where they naturally fall when you walk forward, and leave a few inches between them. Keep your hips and knees facing forward.
73 | Try to gently activate your core to keep your stance strong and retain the pose’s integrity, and prevent yourself from locking your joints.
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
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Vrksasana (Tree Pose) teaches you to simultaneously press down and feel rooted as you reach tall like the branches of a mighty tree. In this pose, you find a sense of groundedness through the strength of your standing leg. Bringing the sole of your opposite foot to your shin or thigh challenges your balance. Continuously engage your ankles, legs, and core and notice what tiny movements your body might make to help you stay balanced.
58 | By strengthening your legs, glutes, core, and back, Tree Pose can improve your posture and alignment, which is especially helpful if you sit throughout the day.
59 | This standing posture can help improve your balance, as well as your postural and body awareness. In addition to its physical benefits, this pose can assist in calming and relaxing the mind—relieving anxious thoughts and feelings.
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Steps to do Vrksasana:
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Stand in Tadasana. Spread your toes, press your feet into the mat and firm your leg muscles. Raise your front hip points toward your lower ribs to gently lift in your lower belly.
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Inhale deeply, lifting your chest, and exhale as you draw your shoulder blades down your back. Look straight ahead at a steady gazing spot.
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Place your hands on your hips and raise your right foot high onto your left thigh or shin. Avoid making contact with the knee.
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Press your right foot and left leg into each other.
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Check that your pelvis is level and squared to the front.
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When you feel steady, place your hands into Anjali Mudra at the heart or stretch your arms overhead like branches reaching into the sun.
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Hold for several breaths, then step back into Mountain Pose and repeat on the other side.
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