Thursday, 19 November 2020
Begin by standing in Samasthithi. Start by lifting your right leg off the floor and balance your body weight on your left leg, placing your right foot on your inner thigh. Place it as close to your pelvis as possible. Balance your body and join your palms in Pranam Mudra at your heart chakra. Focus your gaze forward. Repeat the same with the alternate leg.
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2. BADDHA KONASANA
Begin by assuming Dandasana. Fold your legs and bring the soles of your feet together. Pull your heels closer to your pelvis. Gently push your knees down. Breathe out to empty air from your stomach and hold the posture for 15 to 20 seconds. Repeat 2 to 3 sets.
Keep your feet wide apart and toes pointing at an outward angle. Sit into a deep, low squat. The back should be kept straight. Lift your arms up, bringing them parallel to your shoulders. Bend them at the elbow and open your palms up to the sky.
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Kneel down on the mat and sit on your heels, spreading your knees apart at a comfortable distance. Inhale and raise the arms above the head. Exhale and bend your upper body forward, placing your palms on the floor. The pelvis should rest on the heels. Ensure that your back is not hunched. Feel free to place a blanket under your knees or under your buttocks for support.
Stand upright with your feet together. Draw in your abdomen while relaxing your shoulders and back. Take 5 to 8 breaths while actively engaging your leg muscles. Try to distribute the body weight between both the feet equally.
You can customize your practice by using props such as cushions, yoga blocks, blankets, straps, etc. Feel free to place a pillow under your knees whenever needed, or you can even perform some of these asanas on a bed or a cushioned surface.