6 9. 10. Prayer to the Almighty He is the supreme — omnipotent, omnipresent Ready for Tadasana Raise your hands and heels inhaling. Hands straight and parallel to each. Don’t block your ears. Wide open your fingers. Blood is rushing through your entire body This is the foundation for the exercises which we shall be doin hour. Swing on your toes - Interlace your fingers and go on rai down hands and heels exhaling. n the next one upwards — bring, Hasta Pada Asana Left hand on your left hip — raise your left leg until itis parallel to the ground — catch the left toe with your right hand stay according to your capacity — release ~ change ~ right hand on your right hip — raise your right leg until it is parallel to the ground ~ catch the right toe with your left hand - stay according to your capacity ~ ‘Cem a Pada Hasta Asana variations Raise your hands up inhaling Vividha vyayam Distance your foot by 1 to 1 feet Hands on the hips and bend forward - body parallel to the ground & look straight b. reverse ~ support hands at the back, small finge backwards ~ ensure not to fall back c. Sidewise bending — lef & right d._ Straighten your hands at the shoulders and rotate clockwise with a dia of 8 inches and then anticlockwise ~ Be on your left leg & bend your body at the hips for vimanasam ~ lift your right leg up and stay there. Bring your hands in Namaskara mudra ~ come back ~ vice versa s touching each other and bend Rotation of hand in circular motion of 8 inches dia Elbows touching the body ~ Hands parallel to each other, parallel to the ground Heels hitting the buttock Savasan Aswasan Badrasana ~ swing your knees18 19. 20. 23. Padmasan, ajrasan, sukhasan Bhastrika Kapalabhati Anuloma viloma Maha bandha (Kapalabhati Tribu ha) Nadisodhana pranayama 3 n— 1 Sheethli, budapa, brammari Sheethkari Narrow down Padmasan for Utitpadmasan and Tolasan ~ Place your palms on the side of your hips and raise yourself up and then swing. Come on your knees - raise your left & then right release padmasan and jerk your knees — gently massage if you feel any pain on your -et clockwise and anti-clockwise legs and rotate your Anti Arthritis stretch your feet towards the ground while your backbone and, remaining straight ~ pull towards yourself Arthamatsyendrasanam or Anti-Diabetic Gomukhasan Release and relax Janusirasanam Paschimothanasanam Nabhidarshasanam Nadi Sanchalan Sethu Asana34. 40, 4l 42. 48. 49. 50. relax in vajrasana Yogamudra Supthavajrasana, Relax in Savasan Get ready for set of four asanas ~ Uttanapad Ardha Sarvangasana Sarvangasana Halasana Come back slowly vertebra by vertebra without lifting your head and shoulders Ardha Pavanamukthasana (left and right) Pavanamukthasana Chakrasana Come on your Belly for Dhanurasan Sidhilasan Salabhasan Sasankasan Asta Padankustasana Bakasana