Do padmasana or sukhasana, close your eyes and think such a good thing which you get peace, pleasure, happiness, meditate your mind on sun, moon, light, image of god etc for long time.
Sit on the floor, then place the right leg on the left thigh and the left leg on the right thigh. It looks like the lotus petal. Stay 20 seconds and take rest in Shavasana. Repeat twice.
Sit on the floor. Bend left leg from knee joints and keep the toes at side of the hip. Right leg hang on the right arm. Left arm hooked up the right finger from the back of head. Stay 20 seconds. Change your limbs. Repeat twice daily with normal breathing.
Akarna Dhanurasana-Ear Bow Posture
Sit by expanding both legs. Now hold your left big toe with right finger and pull upto left ear and hold your right big toe by left finger. Stay 20 seconds. Exchange to right toe and do the same. Repeat twice.
Do Padmasana and lie prone. Bend your both arm from elbow joints and do salute on the back side. Place chin on the floor. In normal breathing stay 20 seconds. Repeat twice.
Ardhachandrasana-Half Moon Posture
Stand in erect spine, with closed palms. Lift both arms over the head together. Now bend your body backward. Stay 20 seconds with normal breathing. Repeat twice.
Taulangasana-Weighing Machine Posture
Do Padmasana, then lie down on your both forearms. Raise your head and make level to the knees. Stay 20 seconds with normal breathing and take rest. Repeat twice.
Sit in vajrasana with palms on the knees, then apart your knee about 2 feet. Keep your both ankle toes side of the hip. Stay 20 seconds with normal breathing. Repeat twice.
Sit in vajrasana. Now place your both heel by the side of the buttock, touch your chin to neck. Take breathing by nose, then exhale and do sound or roar like a lion with stretched tongue outside. Repeat 10 times.
Lie prone. Bend your leg and arms from knee and elbow respectively. Lift your back upward, it will look like a wheel. Stay 20 seconds with normal breathing. Repeat twice.
Lie down in position, lift both arms over the head by interlocking both thumbs sidewise. Stretch your leg downward and arms upward with normal breathing. Stay 20 seconds. Repeat twice.
Sit like vajrasana. Then straight your left leg backward. Place your both palms on right knee with bended backward. Stay 20 seconds in normal breathing. Change your legs and do the same. Repeat twice.
Lie prone with legs closed together. Place the arms straight under the thighs with palms downward. Raise legs together slowly. Stay 20 seconds in normal breathing and take rest. Repeat twice.
Stand in right leg folding the left leg from knee joints. Place the toe on the inside of right thigh. Do salute by palm together near the chest. Change your legs and do same for 20 seconds.
Gomukhasna-Cow Face Posture
Sit with cross leg placing the right knee on the left knee. The heel will touch the hips. Place your both arms right upward and left downward bending from elbows and interlock your finger like a hook. Stay 20 seconds. Interchange of limbs and do the same. Repeat for two times.
Lie on your stomach, bend the leg backward from the knees, grip and pull the ankles firmly with hands, raise the chest and thighs from the ground. Bend the leg slightly backward. Stay 20 seconds and take rest in Shavasana. Repeat twice.
Lie in prone position. Place palms on the floor with the finger tip at shoulder level by bending elbow. Legs remain close together toes with feet. Now raise the upper body up to navel region with normal breathing. Stay 20 seconds and take rest. Repeat two times.
First kneel down. Bend backward and grip the ankle with both hands parallel. Thumbs should be inside the heel. Stay 20 seconds in normal breathing and take rest in Shavasana. Practice 2 times.
Sit in padmasana and lie down with the help of two elbows. Bend backward by lifting of chest, hold both leg parallel and your elbow touches the ground. Stay 20 seconds with normal breathing. Repeat twice.
Sit in vajrasana. Hold your both heels both palms with your thumbs outside. Now try to roll forward with normal breathing. Stay 20 seconds and do shavasana. Repeat twice.
Ardhakurmasana-Half Tortoise posture
Sit in vajrasana, lift the arms upwards and sidewise with palms together. Now bend forward like a salute pose. Touch your forehead on the floor. Stay 20 seconds with normal breathing. Repeat twice.
Sit on your heel by folding knee joints, erect your spine with both hands placed on knees parallel. Breathing normal, stay 20 seconds and take rest. Repeat twice.
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