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    YOGA & MUDRA POSTURES

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    HALF CAMEL

    Ardha-Ushtrasana meaning half camel pose, is highly recommended pose for it stimulates most of the physical systems. Alongside, it strengthens the neck, back, pelvis and abdominal muscles and offers relaxation. You should suggest this pose to people who have regular back pain, rounded back and drooping shoulders..

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    ONE LEG BOAT

    One leg supported boat pose is an easier variation of full boat pose (paripurna navasana), which is practiced with both legs upraised and both arms extended. In addition to strengthening the abdominal muscles, most variations of boat pose, including the one leg supported version, strengthen the lower back and stretch the hamstrings. Other benefits of one leg supported boat pose are..

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    UPWARD BOAT

    1.From a seated position bend the knees, bringing the feet flat to the floor with the legs together. Slide the hands behind your hips with the fingers pointed forward and elbows bent away from you. 2. Lean back to lift the heels an inch or two off the floor. Draw the shoulder blades together to lift and open the chest.

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    GARLAND POSE

    Step 1 Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.) Step 2 Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs..

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    HERO POSE

    Hero Pose is a classical seated yoga posture that stretches the thighs and ankles while improving posture. It is one of the most ancient and traditional postures used for meditation and breathing exercises (pranayama). Its Sanskrit name, "Virasana" (veer-AHS-uh-nuh), comes from two words. "Vira" — meaning "hero" "Asana" — meaning "pose" Hero Pose is similar to the seated pose called "Thunderbolt Pose," (known as "Vajrasana" in Sanskrit). The main difference is that the feet are together in Thunderbolt Pose,

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    EXTENDED ONE-LEGGED PIGEON

    From a seated position with the hips squared, one leg is extended forward with the knee bent and parallel to the earth. The front heel is rooted close to the groin (or extended out in a 90 degree angle if flexibility allows). The other leg is extended back with the knee bent and perpendicular to the earth. The back foot is hooked on the inside of the elbow of the back arm. The front elbow is bent upward perpendicular to the earth with the bicep by the ear.

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    FIRELOG

    As you begin, first sit comfortably towards the edge of a blanket that is thick and folded. Keep your knees bent and place your feet firmly on the floor. Shrug the shoulders a little and let the tops of the upper arm bones move back. You could then press the tips at the bottom of the shoulder blades right into the back. Once done, place the left foot under the right leg making it move to the outer side of the right hip and then place the leg of that is on the outside on the floor.

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    DOLPHIN POSE

    Begin on your hands and knees. Align your wrists directly under your shoulders, and your knees directly under your hips. The fold of your wrists should be parallel to the top edge of your mat, and your middle fingers should point directly forward. Lower your elbows to the floor directly beneath your shoulders. Keep your forearms parallel to each other and to the side edges.

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    EXTENDED LEG SQUAT

    1. From Table position, tuck the toes under and walk the hands in towards the feet, keeping the knees bent and bringing the hips pressed down towards the heels in a squatting position. 2. Walk the feet a little further apart until the torso is not resting against the thighs and the feet are flat on the floor.

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    EASY POSE

    Step 1 Fold a thick blanket or two into a firm support about six inches high. Sit close to one edge of this support and stretch your legs out in front of your torso on the floor in Dandasana (Staff Pose). Step 2 Cross your shins, widen your knees, and slip each foot beneath the opposite knee as you bend your knees and fold the legs in toward your torso.

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    CRANE

    While in a squatting position on a yoga mat, maintain equal distance between both the knees and keep the feet flat on the mat. Then place the palms in between the knees and flat on the ground while maintaining the knees and elbows at the same level.Bend the torso forward while lifting both the legs up so that the whole body balances solely on the palms. While in this posture, maintain a straight gaze so that the body balances properly.

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    HALF PYRAMID POSE

    Half pyramid pose is a modified version of pyramid pose and has several variations. In one version, the legs are firmly grounded into the mat, with the legs separated into a wide "V," the feet pointing in the same direction, and the torso facing the mat. The torso is then lowered toward the front leg by hinging at the hips with the back straight. The hands stay on the hips or brought to a wall directly in front of the foot. In this asana, the gaze is toward the third eye.

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    RABBIT POSE

    Let’s begin by sitting on your heels. Exhale all the air out and grab your heels with back of the hands facing out, so thumbs outside, fingers inside.Engage your core and round down, placing the TOP of your head on the ground towards your knees so that your forehead is touching your knees.

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    SEATED FORWARD BEND

    1.From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.2. Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles.

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    FULL LOTUS POSE

    Sit on the floor with your legs extended, spine straight, and arms resting at your sides. This is Seated Staff Pose (Dandasana).Bend your right knee and hug it to your chest. Then, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease.

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    DOG TILT POSE

    1. From table pose, inhale and reach the tailbone up towards the ceiling, arching the spine and letting the belly drop down.2. Spread the fingers wide apart and press the palms into the floor. Drop the shoulders down from the ears and to reach the crown of the head up towards the ceiling. Look up as high as you can towards the ceiling without straining.

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    GATE POSE

    Kneel on the floor. Stretch your right leg out to the right and press the foot to the floor, or use a block for extra support if you can't reach. Keep your left knee directly below your left hip (so the thigh is perpendicular to the floor), and align your right heel with the left knee. Turn your pelvis slightly to the right (so the left hip point comes forward of the right), but turn your upper torso back to the left. Point the kneecap toward the ceiling, which will require you to turn your right leg out.

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    PLANK(PHALAKASANA)

    1. Begin on your hands and knees in tabletop position with your palms flat against the floor and your fingers splayed out.2. Keep your hands in the same position and stretch your legs out straight behind you and balance your weight on the balls of your feet. Your wrists, elbows, and shoulders should be in a straight line and they should be at a 90-degree angle to the floor.

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    GRACIOUS POSE

    Bring the knees to the floor with the knees hip width apart and the big toes touching. Carefully sit back on your heels with the heels touching the outside of hips. Spread the knees as wide as comfortable. Rest the hands on the knees with the palms facing down.

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    REVOLVED HEAD TO KNEE

    Step 1 Sit on the floor with your torso upright and your legs wide. Bend your left knee and snug the heel into your left groin. Then slightly bend your right knee and slide the heel a few inches. Step 2 Exhale, lean to the right, and press the back of your right shoulder against the inside of your right knee. Lay your right forearm on the floor inside your right leg, palm facing up. Lengthen the right side of your torso along the inside of the right thigh.

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    THREADING THE NEEDLE

    Begin on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward. This is Table Pose.On an exhalation, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat.

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    WIDE-ANGLE SEATED FORWARD BEND

    Step 1 Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can’not sit comfortably on the floor, raise your buttocks on a folded blanket.

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    SEATED HEAD TO KNEE(JANU SIRSASANA)

    Step 1 Sit on the floor with your legs straight in front of you. Use a blanket under your buttocks if necessary. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn't rest comfortably on the floor, support it with a folded blanket).

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    HALF PRAYER TWIST

    Instructions 1. From table position, step the right foot between the hands, bringing the right knee directly over the right ankle in a low lunge. The left knee and foot rests on the floor.2. Bring the left elbow to the right knee and place the palms together in a prayer position.3. Use the arms to press the right shoulder up and back, twisting the upper back. Look straight ahead or up towards the ceiling. The palms are at the centre of the chest and the fingers are pointing up towards the throat.

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    BALANCING TABLE

    Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips (this is called Table Pose). Un-tuck your toes so the tops of your feet are pressing against the floor. The fold of your wrists should be parallel to the top edge of your mat.Gaze at a point between both of your palms..

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    SIMHASANA

    Instructions 1. From a seated position with the hips on the heels and the palms resting on the knees, inhale and reach the crown of the head up to lengthen the spine.2. As you exhale, bring the palms to the floor in front of the knees, arch the spine, look up at the third eye point, stick out the tongue and roar like a lion (Haaa!) out of your mouth.3. Inhale back to the starting position and repeat 2-5 times.

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    BADDHA KONASANA

    Begin seated in Staff Pose (Dandasana) with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat.Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. It’s important to allow your knees to drop open only as far as they will go — never press on your knees in this pose!.

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    FLOWERING LOTUS

    Come to sitting on your buttocks in a Cobbler’s Pose by bending your knees,placing the soles of your feet together, and sitting with a tall spine. On an inhale, firm your belly and lift your legs.Balance on your sitting bones and weave your arms under your legs.Lift your chest, squeeze your shoulder blades together, and ensure that your spine is straight.Hold your arms steady under your legs, with your palms facing up (or in a gyan mudra).

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    HALF CIRCLE

    Begin kneeling and place a bolster at your side. Engage the Bandhas to activate the muscles in the core of your body. Stretch the left leg out to the side and bring the sole of your foot flat.Place your right hand on on the earth in line with your knees.Create a stable base of support with your hand by spreading your fingers.Feel as though your body is sliding between two panes of glass.Lift your left arm overhead, bringing it on the same angle as your torso and extended leg.Activate your extended leg.

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    INCLINED PLANE

    1. From Staff posture with the arms behind your hips and the fingers pointed either towards or away from your body, begin to lean back into the palms.2. Inhale and press down into the palms to lift the hips up toward the ceiling. As the hips lift, engage the legs by pulling up the knee caps and squeezing the thighs.3. Press the bottoms of the feet flat down into the floor, gently squeeze the buttocks and engage Mula Bandha. Draw the shoulder blades together to lift up through the sternum.

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    DANDAYAMANA JANU SIRSASANA

    Begin by shifting the weight of your body onto your left leg and interlocking all your fingers. Bend forward at the waist and lift your right knee towards your chest, until you can place your right foot onto the “platform” created by interlocking your fingers. Ideally, you want your fingers to be positioned 3 to 4 inches below the tips of your toes, and most people will find this easy to achieve.

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    STANDING HAND TO TOE

    Step 1 .From Tadasana, bring your left knee toward your belly.Step 2Reach your left arm inside the thigh, cross it over the front ankle, and hold the outside of your left foot. If your hamstrings are tight, hold a strap looped around the left sole.Step 3 Firm the front thigh muscles of the standing leg, and press the outer thigh inward.Step 4 .Inhale and extend the left leg forward. Straighten the knee as much as possible. If you're steady, swing the leg out to the side. Breathe steadily;

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    DANCER

    Stand in Tadasana. Gund and center through your feet and take a point on eye level to focus on.Exhale bend your left knee, left foot to the buttock, and hold the outside of your left foot with the left hand. The top of the right thighbone draws back and engage your right thigh and knee to make the standing leg strong.Keep the torso upright, the chest open and draw the pubic bone to the navel to keep length in the lower back. Now on an inhale pushing the left foot back into the hand, Hold for 5-10 breaths.

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    EAGLE

    YBegin by standing in Tadasana. Bend your knees and lift your left foot up to cross it over the right one.Ensure that right foot is firmly placed on the floor and the left thigh is over the right thigh. Your left foot’s toes should be pointing downwards.Bring your arms forwards while keeping them parallel to the floor.Cross the right arm over the left one and bend your elbows so that your arms are now perpendicular to the floor.

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    PRASARITA PADOTTANASANA

    1.Stand in mountain pose. Step the feet wide apart with the toes slightly turned in. Press the soles of the feet firmly into the floor so that both the ier and outer edges of the feet are fully engaged. Spread your weight evenly between the heel and ball of each foot. Allow the hands to rest on the hips. Inhale, tuck the tailbone under and lengthen the spine upward through the crown of the head.2. As you exhale take your tailbone back and up to fold the upper body forward.

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    CHAIR

    Stand erect with your feet slightly apart. Stretch your hands to the front with palms facing downwards. Do not bend your elbows.Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.Ensure that you keep your hands parallel to the ground.With awareness, sit straight and lengthen your spine. Relax.

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    SHIVA TWIST

    To begin with the Shiva twist pose in yoga , you should first stand in the Mountain pose or the Tadasana. Thereafter inhale and shift all of your weight onto your right foot and while doing so lift your left heel towards the left buttocks while bending your knees. Thereafter you should press the head of your right thigh bone deep into the hip joint and try to pull the knee cap upwards to ensure that the leg that you’re standing on is as straight and strong as possible.

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    STANDING BACKBEND

    Stand straight with feet together and arms alongside the body. Balance your weight equally on both feet.Breathing in, extend your arms overhead, palms facing each other.Breathing out, gently bend backwards pushing the pelvis forward, keep.the arms in line with the ears, elbows and knees straight, head up, and lifting your chest towards the ceiling.Hold. Breathing in, come back up.Breathing out, bring the arms down and relax.

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    STANDING YOGA SEAL

    To start with the standing yoga seal pose, you should enter into the Mountain pose which involves standing with your feet together and your hands placed at each side with the palms touching your outer thighs.Thereafter, after ensuring your balance, you should lift your toes away from the floor and try and spread them as far apart as possible before placing them back onto the floor.While tilting the pubic bone forward, you should try to raise your chest forward as this will ensure correct alignment of the spine.

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    WARRIOR SEAL

    From Tadasana Take a big step back with your left leg. Right foot turned out to the top of your mat, left foot turned slight in (same direction as the right foot) about 45/60 degrees .Stand with straight legs, press 4 corners of feet into the floor, firm your legs up.Inhale as you raise your arms parallel to the floor, keeping the shoulders down and neck long.Exhale as you bend the right knee, keeping your knee over ankle,

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    REVERSE WARRIOR

    Starting in Warrior II with the right knee bent, turn the palm of your right hand to face the ceiling.On an inhale lift your right arm up to the ceiling. At the same time lower your left hand and slide it down your left leg.Firm your shoulder blades on the back and lift your chest as you come into a gentle backbend. Look to your raised hand or gaze to your back foot if you have neck or balance issues.Stay in the pose for up to 5 breaths.Come back to Warrior II on an exhale.Repeat on the other side.

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    VRIKSHASANA

    1. From Mountain pose, bend the right knee shifting all the weight into the left leg. Turn the right knee to the right wall resting the heel against the left leg. 2. Look down at the floor and stare at one point. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you are balanced here, slowly bring the palms together, prayer position in front of the heart. 3. Keep staring at your focal point on the floor.

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    ARDHA CHANDRASANA

    Step 1 Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.Step .

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    UPWARD FORWARD FOLD

    Firstly begin with the Mountain Pose or the Tadasana. Once in the mountain pose, bend forward at your hips as you slowly exhale and let your hands move down to touch the ground.Slowly inhale and rise up to let only your fingertips touch the ground while your back remains parallel to the ground.Arch your spine a little and open up the chest to allow the sternum to reach the floor. Let your back stay flat and your legs remain straight as you slowly inhale to gaze to the ceiling.

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    REVOLVED TRIANGLE

    Start facing the long edge of the mat in a wide leg stance with the feet about 3-4 ft / 1 meter apart, heels in line with each other, toes pointing forwards. Turn your right foot 90 degrees to point to the back (short end) of the mat and your left foot in about 45 degrees.Bring your hands to your hips and square your hips to face the back of the mat. Make your legs strong. Engage your pelvic floor muscles and draw your lower belly in and up.

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    STANDING SPLITS

    YHinge at the hips to come into a gentle forward fold, with your fingertips touching the ground. If you find that your hands don’t come comfortably to the floor just yet, you can use two yoga blocks to support your hands. Shift your weight onto the right foot. Keep the toes spread wide and the weight distributed evenly across all four corners of the foot. On an inhale, slowly begin to lift your left leg parallel to the floor. As the left leg lifts higher, bring your torso closer to your standing leg,

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    SUPPORTED HEADSTAND

    Bring the short edge of your mat to a wall, you can fold over one end for some extra support or place a neatly folded, non-slip blanket on top of the mat. Come on to your hands and knees facing the wall.Place your elbows forearm distance apart on the blanket or folded mat. Bring the hands together, fingers interlaced, little finger side on the floor, tuck your bottom little finger in.The arms will form a triangular base - make sure this base is fully on the mat or blanket.

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    SUPPORTED SHOULDER STAND

    Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones.

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    FISH

    Lie on your back. Your feet are together and hands relaxed alongside the body. Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.Breathing in, lift the head and chest up.Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head.

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    BRIDGE

    Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat.Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling.Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible,

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    WIND RELIEVING POSE

    Lie on your back with your feet together and arms beside your body. Breathe in and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands.Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.Hold it there, as you take deep, long breaths in and out.Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip.

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    SUPINE BOUND ANGLE

    Begin seated in Staff Pose (Dandasana), with your legs extended in front of you on the mat. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. This is Bound Angle (or Cobbler’s) Pose (Baddha Konasana).Lean backward and bring your elbows to the floor. Then, lower your back all the way to the floor.Gently shift your buttocks from side to side,

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    CORPSE

    Lie flat on your back, preferably without any props or cushions. Use small pillow below your neck if absolutely required. Close your eyes.Keep your legs comfortable apart and let your feet and knees relax completely, toes facing to the sides.Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward.Taking your attention to different body parts one by one, slowly relax your entire body.Begin with bringing your awareness to the right foot, move on to the

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    WHEEL POSE

    Lie on your back on the floor. Bend your knees and place the feet hip width apart, close to the hips. Bend your elbows and place your hands next to the head on the floor, palms open and wide, fingers pointing towards the shoulders.Press the shoulders down in the floor, feel how that opens and even lifts the chest somewhat. Press the ier feet down to keep the knees from falling out to the sides.On an inhalation lift the hips to the ceiling. Stay here for a breath or two.

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    PLOW

    Lie on your back with your arms beside you, palms downwards.As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

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    SUPINE HERO

    Step 1 Sit on your shins. If your knees feel OK, spread your shins enough to let your buttocks touch the floor. Keep your lower legs alongside your hips. Become comfortable with the upright variation of the pose before progressing.Step 2 Begin to lean back. Support yourself at first with your hands, then your forearms and, if you can go down with ease, allow the tops of your feet, your upper back and back of your head to make contact with the floor.

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    HAPPY BABY POSE

    Lie on your back with your knees bent into your chest. Inhale - grab the outside of your feet.Open your knees wider than your torso and bring them towards the floor next to the armpits.Make sure your ankle is directly over your knees (90 degree angle).Flex through your heels, gently pushing your feet into your hands, pulling the hands down to create resistance.

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    UPWARD FACING DOG

    Begin by lying face-down on the floor with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine.Place your hands on the floor alongside your body, next to your lower ribs. Point your fingers to the top of the mat and hug your elbows in close to your ribcage.Inhale as you press through your hands firmly into the floor. Straighten your arms, lifting your torso and your legs a few inches off the floor.

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    BOW

    Lie on your stomach with your hands by your torso, palms up. Exhale and bend your knees, bringing your feet as close as you can to your buttocks and grab the ankles with your hands.Inhale press the pubic bone down, pull the belly in and push the ankles against the hands as you pull with the arms. Lifting the thighs and the chest.Press your shoulder blades into your back to open the heart.

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    SNAKE

    1. Lie on the stomach with legs stretched straight and together. Arms are stretched close to the side of the body.2. Place the forehead relaxed on the ground.3. Place the palms of the hand on the ground below the shoulders and on either side of the chest. Keep the elbows close to the side of the body (See Stage 2).4. Stretch the chin forward and lift it. Then gradually raise the chest, pressing the palms of the hand to the ground and bend backwards. Use the arm muscles to keep the upper body raised and curved,

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    CROCODILE

    Lie down straight on your stomach.Now join your elbows, making a stand and place your palms under the chin.Lift your chest up.Keep your elbows and legs together.During inhaling, first fold your one leg at a time and then both the legs together.During folding, your ankles should touch the hips.While exhaling, your feet should be straight and keep your head steady.Repeat this for 20 to 25 times.

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    SPHINX

    Lie on your stomach with your toes flat on the floor and forehead resting on the ground. Keep your legs close together, with your feet and heels lightly touching each other. Stretch your hands in front of you with palms facing downward and arms touching the ground.Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.Pull your torso back and off the floor with support of your arms.Keep breathing with awareness, as you curve your spine vertebra by vertebra.

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    LOCUST

    1. Lie on your belly, with the chin on the floor, legs together and arms alongside the body, 45 degrees away from the sides, with the palms down. 2. Pull up the knee caps, squeeze the thighs and buttocks, engage Mula Bandha, and press the pubic bone down into the floor. 3. Inhale and lift the legs, head, chest, and arms off of the floor. Reach out through the fingers, toes and crown of the head. Keep the neck in line with the spine.

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