3. Ushtrasana
■ Step 1: Kneel down with the straight spine
■ Step 2: Keep your upper ankles to touch the floor
■ Step 3: Slowly raise your hands and keep the palm of your hands to touch the palm of the
feet
■ Step 4: Inhale and exhale for 5 times
■ Step 5: Then slowly come back to knee down position then relax
4. Ardha matsyendrasana
■ Step 1: Sit two legs crossed
■
Step 2: Keep the right leg as it is and raise the left knee and place the left leg’s palm in front of the right
knee
■
Step 3: Now take your right arm and hold the left leg’s ankles
■
Step 4: Keep the left hand’s palm behind the back and the face should face the left hand’s palm side.
■
Step 5: Hold on the position as long as comfortable
■
Step 6: Relax for sometime
■
Step 7: Repeat the same posture for the other side.
5. Bujangasana
■ Step 1: Lie on the floor with a downward face.
■
Step 2: Keep your tiptoes of your feet touching the floor
■
Step 3: Keep your hands below the shoulder
■
Step 4: Lift the shoulders by pressing the palm of hands against the floor and bend your back and
keep the face upward
■
Step 5: Hold the pose as long as possible then relax
6. Savasana
■ Step 1: Lie on your back
■
Step 2: Keep your legs apart
■
Step 3: Place your arms on the floor and keep the palms facing upwards
■
Step 4: Concentrate on the breath
■
Step 5: Keep the position as long as comfortable.
7. Simha Garjana
■ Step 1: Sit in Vajrasana with a straight spine ( Kneel down and keep your butt on the palm of the feet)
■
Step 2: Keep your hand palms in front of your knees
■
Step 3: Take a deep breath
■
Step 4: Fully open your mouth and keep your tongue out.
■
Step 5: Roar like a lion and exhale
■
Step 6: Hold the pose for 30 seconds
■
Step 7: You can do 4 to 6 times of this pose
■
8. Ujjayi pranayama
■ Step 1: Sit in Vajrasana with a straight spine ( Kneel down and keep your butt on the palm of the
feet)
■
Step 2: Keep your hand palms in front of your knees
■
Step 3: Take a deep breath
■
Step 4: Fully open your mouth and keep your tongue out.
■
Step 5: Roar like a lion and exhale
■
Step 6: Hold the pose for 30 seconds
■
Step 7: You can do 4 to 6 times of this pose
9. Jala Netti
■ Step 1: Add lukewarm water and half-a-tea-spoon of salt to the neti pot.
■
Step 2: Take neti pot in the right hand and insert the nozzle into your right nostril. (Mouth should be
open for breathing)
■
Step 3: Tilt your head gently back, forth and sidewards.So that the water from the pot enters into the
right nostril and exit through the left nostril.
■
Step 4: Repeat the same process in the left nostril.