YOGA

Method of Practice: Naukasana (Boat Pose) 01 Lie flat on your back with your legs together and your arms resting alongside your body. 02 Take a deep breath. As you exhale, simultaneously lift your chest and legs off the floor, extending your arms toward your feet. 03 Keep your eyes,…

Method of Practice: Marjariasana (Cat Pose) 01 Begin on a yoga mat or a firm bed in the tabletop position, resting on your hands and knees so that your back is parallel to the floor. 02 Position your palms directly beneath your shoulders and your knees directly beneath your hips.…

Method of Practice: Mandukasana (Frog Pose) 01 Sit in Vajrasana (Thunderbolt Pose). 02 Make fists with both hands, keeping the thumbs folded inside the fingers. 03 Place both fists on either side of the navel. 04 As you exhale, bend forward and try to touch your forehead or chin to…

Method of Practice: Malasana (Garland Pose) 01 Stand upright with your feet slightly wider than hip-width apart. 02 As you exhale, bend your knees and lower yourself into a deep squat. 03 Bring both hands together in front of your chest in Namaskara Mudra (Anjali Mudra). 04 Place your elbows…

Method of Practice: Bitilasana (Cow Pose) 01 Begin on a yoga mat or a firm bed in the tabletop position, resting on your hands and knees. Keep your knees directly below your hips and your wrists directly below your shoulders. 02 As you inhale deeply, gently lower your abdomen toward…

Method of Practice: Bitilasana (Cow Pose) 01 Begin on a yoga mat or a firm bed in the tabletop position, resting on your hands and knees. Keep your knees directly below your hips and your wrists directly below your shoulders. 02 As you inhale deeply, gently lower your abdomen toward…

Method of Practice: Bhadrasana (Gracious Pose) 01 Sit comfortably on a yoga mat or a firm bed. 02 Bend your knees and bring the soles of both feet together. 03 Hold your feet with both hands and draw them as close to the Mooladhara (groin/perineal region) as comfortably possible. 04…

Method of Practice: Balasana (Child's Pose) 01 Sit back on your heels, resting your hips on your heels. Gently bend forward and place your forehead on the floor. 02 Stretch your arms forward along the floor. (If this is not comfortable, place one palm over the other and rest your…

Method of Practice: Baddha Konasana (Butterfly Pose) 01 Sit on a yoga mat or a firm bed with both legs extended straight in front of you. Keep your spine erect and take a deep breath. As you exhale, bend both knees and bring the soles of your feet together, allowing…

Method of Practice: Ardha Matsyendrasana 01 Sit comfortably on a yoga mat or a firm surface with both legs stretched straight in front of you. 02 Bend your right leg and place the right heel close to the left hip. 03 Lift your left leg and place the left foot…