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• Sit on a yoga mat on the floor. Fold your legs in either padmasana or sit cross legged.
• Now straighten your back, keep your chin parallel to the floor, place your hands on your knees with your palms facing upwards and close your eyes.
• Breath in deep and hold your breath for five counts. Exhale slowly. Repeat this process at least ten times.
• Once you are done, rub your palms together till they are warm, and place them on your eyes. Now slowly open them and smile.

• Lie flat on your yoga mat, with your feet flat on the floor.
• Now exhale and push up, and off the floor with your feet.
• Raise your body up such that your neck and head are flat on the mat and the rest of your body is in the air.
• You can use your hands to push down for added support.
• If you are flexible you can even clasp your fingers just below your raised back for that added stretch.
• The key here is to not overexert or hurt yourself while doing this pose.

•  Sit on the floor with your weight on your knees. Now flatten your feet onto the floor and sit on your heels.
• Spread your thighs apart a little. Exhale and bend forward from your waist.
• Let your stomach rest on your thighs and extend your back. Now stretch out your arms in front of you to elongate the back.
• You can also rest your forehead on the floor. This may require flexibility, so don’t push your body beyond its limit. You will get better with time.
• This is a resting pose so you should ideally breath at a normal pace. You can stay in this pose for as long as three minutes or as little as five counts

• All you need to do is place a yoga mat on the floor.
• Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.
• Now gently place your buttocks on your heels. It is important to note that your heels are on either side of your anus.
• Now place both your palms on your knees, facing downwards. Close your eye and breath in deeply at a steady rate.

• Lie on a yoga mat with your legs extending outwards.
• Now slowly raise your legs either by first folding them at the knees or by lifting them straight.
• Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling.
• All your weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest.
• Your elbows should be touching the floor and your back should be supported. Hold this pose for as long as you are comfortable.
• To return to the lying position, slowly lower your body. Do not fall back to the lying position.

• Lie flat on the floor with your feet flat stretched out. Place your arms by your side and bend your knees so that your feet are flat on the floor.
• Now, slowly raise your legs from the hips. Place your hands on your hips as you raise them and use your hands as support.
• Now slowly bend your legs at the hips and try to touch the floor behind your head with your toes and straighten your hands so they are flat on the floor.
• Breath out while going up. To return to the lying position gently roll your back  onto the floor, breath in while you come down. Do not drop down suddenly.

• Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
• Fold your knees and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back.
• Look straight ahead with a smile on your face. Keep the pose stable while paying attention to your breath.
• Continue to take long deep breaths as you relax in this pose. But don’t get carried away!
• Do not overdo the stretch. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

• To do this pose start by lying on your back with your arms horizontally stretched out in line you’re your shoulders.
• Bend your knees and bring your feet close to your hips. The soles of your feet should be fully on the ground.
• Swing your knees to the left until the left knee touches the ground (the right knee and thigh should rest on the left knee and thigh).
• Simultaneously, turn your head to the right and look at your right palm. Make sure your shoulder blades touch the ground.
• While the body is twisted, there is a tendency for one of your shoulder blades to lift off the ground. You must work against this tendency for the stretch to be effective.
• Feel the stretch in the thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.
• After a few minutes, you may slowly turn your head back to the centre, and straighten the torso and legs. Mirror the pose on the other side.

• Sit with your legs stretched out on the floor. Next hold the big toe of your feet with your index finger and thumb.
• Now, exhale and slowly bend forward and try to touch your forehead to your knees.
• The key is that your elbows should touch the floor.Do not breath in.
• Stay in this position for five counts and inhale as you rise back to the sitting position.

• Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.
• Bend your left leg and place the heal of your left foot beside your right hip (optionally, you can keep your left leg straight).
• Now, Take the right leg over your left knee and place your left hand on your right knee and your right hand behind you.
• Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold and continue with gentle long breaths in and out.
• To come back to the starting position, continue breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight.
• Repeat to the other side. Breathing out, come back to the front and relax.

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Thanks & Regards
Pankaj Thakur
(Director and Founder)
Indira Gandhi Institute Of Yoga Services
Phone: 9999166524
www.igiyogservices.in