1. Descending Facing Dog
    Advantages: Stretches the shoulders, hamstrings, calves, curves of the feet and hands;
    fortifies and conditions the arms and legs.
    Starting in mountain present (standing position), arrive at your hands down to the floor,
    bowing your knees if need be. Walk your hands out around three to four feet before your
    toes. Driving into your palms, lift your hips up toward the sky and press once again into your
    heels, attempting to get them level to the ground (keep a slight twist in your knees to enable
    your heels to draw nearer to the ground). Keep your look toward your legs and keep
    squeezing your chest toward your thighs to make a decent level back.
  2. Board Pose
    Advantages: Increases the tone of your deltoids, whole stomach divider and quadriceps.
    From descending canine, raise up onto your pussyfoots, and turning over them, come into a
    high push-up position. Keep here for a few breaths to make sure your hands are legally in
    line under your arms, your feet are raised to the sky and your hips are held down and in line
    with the rest of your body. Keep your look a couple of creeps before your fingertips, making
    one straight line with your head, neck and back, at the same time fixing through the paunch
    and connecting with your center.
  3. Lower arm Plank
    Advantages: Increases the tone of your deltoids; draws in whole stomach divider; fortifies
    arms and legs; extends shoulders, hamstrings, calves and curves.
    From board position, lower each lower arm in turn to the cold earth, squeezing the lower
    arms and elbows solidly into the floor. Fold the shoulder bones to the back and stretch them
    out from the neck while you extend the collarbones out of the sternum.Attempt to keep your
    body in one straight line, connecting with through the center, and look
    towards your fingertips on the floor. Make sure to make use of proper meditation kits like
    yoga mat, yoga tapestry,pillow etc.
  4. Chatturanga
    Advantages: Strengthens the arms and wrists; fixes and conditions the mid-region.
    From a standard or high board position, start to gradually bring down your middle and legs to
    the cold earth in one straight line, a couple of creeps above and corresponding to the floor.
    Keep your look forward and elbows in towards your sides and pointing back behind you, as

you draw the pubis toward the navel and expand the space between your shoulder bones.
Make a point to keep the legs connected with and dynamic while holding this posture.

  1. Cobra and Upward Facing Dog
    Advantages: Improves act; fortifies the spine, arms and wrists; extends the chest and lungs,
    shoulders and midsection; firms the rear end; and animates stomach organs. Start by setting
    down on your stomach, or drop your body down towards the ground through chatturanga,
    and afterward solidly press your palms into your tangle close by your chest. Roll your
    shoulders back and begin to lift your chest up and off the tangle, while keeping your hips
    immovably planted on the floor, keeping a slight twist in the shoulders to evade wounds.
    Stay here in cobra, or for a more profound stretch, start to fix your arms as you lift your
    thighs and knees off the ground, squeezing into the palms and highest points of the feet, and
    lift your look up towards the sky, finding upward-confronting canine posture.
  2. Grasshopper Pose
    Advantages: Strengthens the spine, backside, and backs of arms and legs; extends the
    shoulders, chest midsection and thighs; improves act; connects with stomach muscles.Begin
    by resting on your gut with your brow laying on the floor, arms at the edges of your middle
    and palms looking up towards the sky. Take a profound breathe in and as you breathe out,
    raise your head, upper middle, arms and legs from the floor. Reach unequivocally through
    your legs as you firm your rump and stretch out through your toes. Hold your look down on
    the ground, marginally before you. You can decide to remain with your arms coming to back
    towards your feet, or fasten your hands back behind you, entwining your fingers, as you roll
    your shoulder bones back and down and lift your chest much higher off the ground.
  3. Pontoon Pose
    Advantages: Strengthens mid-region, back, neck, quadriceps and hamstrings.Sit down on
    your tangle with your knees hidden from everyone else, feet fixed on the floor. Keeping your
    body near vertical, hold behind your knees and lift your feet, bringing your shins
    corresponding to the ground. Keep your hands on the backs of your thighs, or delivery them,
    extending the arms forward. For an additional test, have a go at fixing your legs and raising
    your arms up towards the sky.
  4. Warrior I
    Advantages: Stretches the chest, lungs, shoulders, neck, gut, and crotches; fortifies the
    shoulders, arms, back, thighs, calves and lower legs.
    Starting in mountain present, advance your feet 3.5 to 4 feet separated. Keep your front foot
    pointed straight forward, as you edge your back foot outwards 45 to 60 degrees (ought to
    point towards the top corner of your tangle). Expand your arms up towards the sky as you
    twist through your front knee, adjusting it legitimately over your lower leg, and making right
    your hips however much as With the front edge of your tangle, might be predicted.
  5. Warrior II

Advantages: Strengthens the shoulders, arms, and legs, and opens the hips.From Warrior 1,
hold the curl in your front knee as you switch your feet back so that it fits the back of your
tangle and extend your arms so that your hands fall in the opposite direction.. Let your hips
face the side of the room, as you turn your look over your front shoulder, reaching out
through the fingertips and squeezing the shoulders from your ears.

  1. Warrior III
    Advantages: Strengthens the lower legs, legs, bears and back; tones the mid-region;
    improves equalization and posture.From warrior 2, turn your back foot with the goal that your
    impact point lifts off of the ground as you raise your arms overhead and turn your chest area
    back forward, finding a high jump position. From here, keep your arms lifted as you move
    your weight forward, propelling off your front leg and raising your back leg straight out behind
    you. Adjusting from your front side, flex your left toes straight to the floor, trying to make a
    straight line through your body from your knees to your shoulders , neck and toes, allowing
    your eyes to remain on the surface, a few crawls ahead of your foot.

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