The document describes four yoga poses (asanas): Dhanurasana, which involves lifting the chest and pulling the legs up while lying on the stomach; Adho mukha svanasana, where the body is positioned on all fours with legs and back straight; Bhujangasana where the trunk and head are raised while lying on the stomach supported by palms on the floor; and Trikonasana where one leg is stepped out to the side with the opposite arm sliding down the leg and head tilted in the same direction.

1. Yoga assanas
BY D.AASHRITHA

2. 1. Dhanurasana
1. Lie down on your stomach with
your feet slightly apart, almost
parallel to your hips, and place your
arms on the side of your body.
2. Slowly, fold your knees up and hold
your ankles with your hands.
3. Breathe in and lift your chest off
the ground and pull your legs up and
stretch it out.

3. 2. Adho mukha svanasana
1. Get down on all fours. Start on
the floor with your hands
shoulder-width apart, with your
shoulders above your wrists. ...
2. Lift your knees. Next, tuck your
toes against the mat or ground,
using that leverage to extend your
legs and lift both knees into the
air. ...
3. Hold and release.

4. 3. Bhujangasana
1.Lie down on your stomach.
2.Raise your trunk and head supported
by the palms.
3.Bend your arms at the elbows.
4.Arch your neck and look upward
gently.
5.Make sure that your stomach is
pressed on the floor.
6.Put pressure on your toes by
pressing them onto the floor.

5. 4. Trikonasana
1.Stand straight with your legs apart. ...
2.Inhale. ...
3.Exhale. ...
4.Simultaneously, slide your left arm down
along your left leg till your fingers are at
your ankle.
5.At this point, your right arm must be
horizontal as your head is tilted left.
6.Hold the pose with your knees and elbows
straight. ...
7.Inhale.