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• 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. 

• As you exhale, come back to the ground and relax.

• Repeat this pose with the left leg and then with both the legs together.

• You may rock up and down or roll from side to side 3-5 times and then relax.

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• Strengthens the back and abdominal muscles

• Tones the leg and arm muscles

• Massages the intestines and other organs in the abdomen

• Helps in digestion and release of gas

• Enhances blood circulation in the hip joints and eases tension in the lower back

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