YOGA

Method of Practice Lie flat on your back with your legs extended. As you inhale, bend both knees and bring them toward your chest. Clasp your knees with both hands and gently press them against your chest. Lift your head and neck, bringing your chin or forehead as close to…

Method of Practice Lie flat on a yoga mat or a firm bed. Bend your knees and place your legs into Padmasana (Lotus Pose) by crossing the feet over the opposite thighs. As you inhale, slowly lift your hips and legs upward while keeping the legs in the Lotus position.…

Method of Practice This practice may be performed either lying down or standing, as described below. A. Supine (Lying) Variation Lie flat on your back and keep your feet about 2 feet (60 cm) apart. Extend both arms sideways at shoulder level, forming a 'T' shape. Bend both knees and…

Method of Practice Lie comfortably on either your right or left side. Bend the lower arm and place it under your head to provide pillow-like support. Keep both legs comfortably stacked one over the other. Allow your entire body to remain straight and completely relaxed. Stay in this position for…

Method of Practice Lie flat on your back. Bend your knees and keep your feet flat on the floor. As you inhale, lift your chest and head off the floor. Gently rest the crown of your head on the floor. Keep your elbows firmly on the floor to support your…

Method of Practice Lie flat on your back on a yoga mat or a firm bed. Extend both arms sideways at shoulder level, forming a 'T' shape. Bend both knees and bring your heels as close to your buttocks as possible, keeping your feet flat on the floor. Take a…

Method of Practice Lie flat on your back on a yoga mat or a firm bed. Keep your legs straight and extend your arms out to the sides at shoulder level, forming a 'T' shape. Take a deep breath and raise both legs to a 90-degree angle. Alternatively, you may…

Method of Practice Lie flat on your back with your arms resting alongside your body and your palms facing downward. Take a deep breath. Using your abdominal muscles, slowly raise both legs together until they are perpendicular to the floor (90 degrees). Continue breathing normally. Lift your hips and lower…

Method of Practice Lie flat on your back in Shavasana (Corpse Pose). Take a deep breath and slowly raise your right leg, without bending the knee, to an angle of 30–60 degrees. Keep the raised leg straight, with both arms resting alongside your body and your palms on the floor.…