Urdva Mukha Svanasana
• Begin with Santhulanasana
• Inhale and press your palms firmly on the floor and bend slightly back, as if you were trying to push yourself forward along the floor. Then straighten your arms and simultaneously lift your torso off the floor
• Keep your arms firm and your elbows straight
• Gently look upwards
• Open up from your shoulders
• Ensure that your knees don’t touch the floor
• Put pressure on your toes by curling them inwards and press them on the floor before extending them outward.
• Hold this posture for a while
Ashwasanchalan asana
• Begin with Padahastasana
• Take your right leg back
• Ensure your palms are placed flat on the floor in line with your left foot
• Keep your right knee down and curl your toes out
• Your left knee should be in line with your left ankle
• Push your pelvis down
• Weight of the body should fall equally on both hands and legs
• Look up and hold this asana for a while
Paschimottanasana - Seated forward bend
• Begin with Dandasana
• Ensure that your knees are slightly bent while your legs are stretched out forward
• Extend your arms upward and keep your spine erect
• Exhale and empty your stomach of air
• With the exhale, bend forward at the hip and place your upper body on your lower body
• Lower your arms and grip your big toes with your fingers
• Try to touch your knees with your nose
• Hold the posture for 10 seconds
Brahmacharya Asana
• Begin by sitting with your legs extended forward
• Place your palms on the floor beside to your pelvis
• Lean your torso forward and exhale completely
• Put pressure on your palms, engage your core, inhale and lift your legs off the ground
• Ensure that your knees are kept straight and your toes point up
• Hold the posture for a few seconds
Adomukhiwanasna
• Begin on all fours, with your palms underneath the shoulders and knees below the hips
• Lift knees and hips up, move both feet backwards, straighten the knees and elbows, and form an inverted ‘V’ shape
• Now keep the hands, shoulders width apart. Fingers point ahead
• Put pressure on your palms and open your shoulder blades
• Push your heels to the floor
• Hold the position for a few seconds
• Keep your eye focused on your big toes
Is actor Aashka Goradia and husband Brent Goble inspiring you to get your yoga moves on at the next couple vacay? Well, here's help. "Regular practice of yoga asanas, pranayama and meditation keeps your immune system robust and the mind calm. In this way, you are ready to face any challenges as a team even as you support and love one another as individuals," says celebrity yoga guru Akshar. Here are his pick of asanas to practice after a suitable warm-up.
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