Surya Namaskar (Surya Namaskar)

This entire body function improves blood flow, digestion and flexibility.

phase:

Stand up straight while keeping hands in prayer posture

Breathe and spread your arms upwards, bend a little backwards

Exhale and bend forward to touch your toes

Tilt a leg backwards, then bend down

Breathe and lift your chest up, then exhale and lift your hips up

Bow backwards, then stand up with the arms.

End in prayer posture

Repeat the sequence with the second leg

Sit on the wall

It is good for increasing strength in thighs, calves and glutes.

phase:

Stand your back with the wall

Slap down in the position of beating the knees

Stop for 30 to 60 seconds

To increase difficulty, raise your arms up or hold yoga block between your knees

Margin

This posture improves the flexibility of the spinal cord and helps in digestion.

Step: Sit on your hands and knees

Breathe in and bend your back while looking up (cow currency)

Breathe out and round your spine, pull your stomach inward (cat currency)

Repeat 10-15 times

Setu Binding (Bridge Currency)

Back helps in relieving pain and strengthens the lower body.

phase:

Lie on your back and bend your knees

Keep your feet flat and keep your arms next to

Breathe in and lift your hips upwards

Stay in the same position for 20-30 seconds

Bring your hips back to the ground slowly

Uttanapadasana (raised foot post)

Makes your stomach and thighs strong and helps improve digestion.

phase:

Lie on your back

Breathe and lift both legs at an angle of 30-60 degrees

Keep your feet straight and stay in posture for a few seconds

Exhale and slowly bring your feet down

Repeat 3-5 times

Shawkin (dead body)

This comfortable posture helps your body to rest and recover after yoga.

phase:

Close your eyes and lie down on your back

Give your body completely rest

Breathe naturally and stay in this position for 5-10 minutes

Once you become comfortable with your routine, Sri Bothra Yoga Props, such as blocks, cushions or high quality yoga mats. They help support your knees, elbows and lower back during exercise.

A simple yoga session of 20-30 minutes in the morning can help you feel calm, focused and ready for the day.