Padahasthasana
· Begin by standing in Samasthithi
· Exhale and gently bend your upper body down from the hips and touch your nose to your knees
· Place palms on either side of feet
· As a beginner, you may have to bend your knees slightly to accomplish this.
· With practice, slowly straighten your knees and try to touch your chest to your thigh
Santolanasana
· Lie on your stomach
· Place your palms under your shoulders and lift your upper body, pelvis and knees up
· Grip the floor with your toes
· Straighten the knees
· Ensure that your knees, pelvis and spine are aligned
· Your wrists must be exactly below your shoulders with your arms straight
· Hold the final posture for a while
Naukasana
· Lie down on your back.
· Bring your upper body 45° off the floor.
· Pivot your body weight on your hips and lift your legs 45° off the floor.
· Your toes must be aligned with your eyes
· Try to prevent a bend in the knees.
· Keep your arms parallel to the ground and pointing forward.
· Tighten your abdominal muscles.
· Straighten your back.
Dandasana
· Start in a seated position and stretch your legs out forward.
· Join your legs bringing your heels together
· Keep your back straight
· Tighten the muscles of your pelvis, thighs and calves
· Look ahead
· Place your palms beside your hips on the floor to support your spine
· Relax your shoulders
· Hold this asana for 30 seconds
Sukhasana – Happy Pose
· Sit in an upright position with both legs stretched out in Dandasana
· Fold the left leg and tuck it inside the right thigh
· Then fold the right leg and tuck it inside the left thigh
· Place your palms on the knees
· Sit erect with spine straight
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