ASANAS

1. Practice of Pawanmuktasana

2. Practice of Bhujangasana

3. Practice of Shalabhasana

4. Practice of Gomukhasana

5. Practice of Vakrasana

6. Practice of Ustrasana

7. Practice of Sasankasana

8. Practice of Janusirasana

9. Practice of Virkshasan

10. Practice of Halasana

11.Suryanamaskar

PRANAYAMA

1.Steps of Sithaili Pranayama

2.Steps of Ujjayai Pranayama

7. Sasankasana (Rabbit Pose):

1. Sit in Vajrasana: Kneel down and sit on your heels.

2. Stretch Forward: Extend your hands forward and lower your forehead to the floor.

3. Relax & Breathe: Keep your arms extended or beside your body, breathing deeply.

4. Hold & Release: Stay for a few breaths, then slowly return to sitting.

Benefits:

✅ Relieves stress and anxiety.

✅ Stretches the spine and back muscles.
✅ Improves digestion and relieves constipation.
✅ Enhances blood circulation to the brain.

8. Janu Sirsasana (Head-to-Knee Pose):

1. Sit Straight: Extend both legs forward.

2. Bend One Leg: Fold the right leg, placing the foot against the inner left thigh.

3. Stretch Forward: Inhale, raise your arms, and exhale as you bend forward, reaching
for your left foot.

4. Hold & Breathe: Keep your spine straight, relax, and hold for a few breaths.

5. Release & Switch: Return to the starting position and repeat on the other side.

Benefits:

✅ Improves flexibility in the spine and hamstrings.

✅ Stimulates digestion and relieves constipation.
✅ Calms the mind and reduces stress.
✅ Enhances blood circulation.

9. Vrikshasana (Tree Pose):

1. Stand Straight: Keep your feet together and arms by your sides.

2. Balance on One Leg: Lift your right foot and place it on your left inner thigh.

3. Join Hands: Bring your palms together in a prayer position at your chest or overhead.

4. Hold & Breathe: Keep your spine straight, focus on a point, and breathe steadily.

5. Release & Switch: Slowly lower your leg and repeat on the other side.

Benefits:

✅ Improves balance and stability.

✅ Strengthens legs, ankles, and core muscles.
✅ Enhances focus and concentration.
✅ Relieves stress and promotes relaxation.

10. Halasana (Plow Pose):

1. Lie Down: Lie on your back with arms beside your body.

2. Lift Legs: Raise both legs slowly to a 90-degree angle.

3. Push Overhead: Use your core to lift your hips and bring your legs over your head.

4. Touch the Floor: Try to place your toes behind your head while keeping your hands
on the floor or supporting your back.
 5. Hold & Breathe: Stay for a few breaths, then slowly return to the starting position.

Benefits:

✅ Strengthens the back, shoulders, and core.

✅ Improves digestion and metabolism.
✅ Enhances flexibility in the spine.
✅ Relieves stress and promotes relaxation.

11. Surya Namaskar (Sun Salutation):

Starting Position: Stand straight with feet together, hands in a prayer position.

1. Pranamasana (Prayer Pose)

 Stand with hands in a namaste position at the chest.

 Focus on your breath.

2. Hasta Uttanasana (Raised Arms Pose)

 Inhale, lift your arms up, and slightly bend backward.

 Stretch the entire body.

3. Padahastasana (Hand to Foot Pose)

 Exhale, bend forward, and touch your toes, keeping knees straight.

 Stretch the hamstrings and spine.

4. Ashwa Sanchalanasana (Equestrian Pose)

 Inhale, stretch your right leg back, and place your left knee forward.

 Look up, keeping the palms on the floor.

5. Dandasana (Plank Pose)

 Hold your breath and take the left leg back.

 Keep the body in a straight line, balancing on hands and toes.

6. Ashtanga Namaskara (Eight-Limbed Pose)

 Exhale, lower your body to the floor, touching the chin, chest, knees, hands, and
toes.

7. Bhujangasana (Cobra Pose)

 Inhale, lift the chest while keeping the elbows bent.

 Arch the back slightly, looking up.

8. Adho Mukha Svanasana (Downward Facing Dog Pose)

 Exhale, lift the hips up, forming an inverted “V” shape.

 Keep heels touching the floor.

9. Ashwa Sanchalanasana (Equestrian Pose – Opposite Side)

 Inhale, bring the right leg forward between hands.

 Keep the left leg stretched back, looking up.

10. Padahastasana (Hand to Foot Pose – Again)

 Exhale, bring the left leg forward and bend down, touching the toes.

11. Hasta Uttanasana (Raised Arms Pose – Again)

 Inhale, stand up and stretch your arms back.

12. Pranamasana (Prayer Pose – Ending)

 Exhale, return to the standing position with hands in namaste.

Benefits of Surya Namaskar:

✅ Improves flexibility and strength.

✅ Boosts blood circulation and metabolism.
✅ Enhances digestion and weight loss.
✅ Reduces stress and improves focus.

PRANAYAMA

I Sheetali Pranayama (Cooling Breath) Steps:

1) Sit Comfortably: Sit in a relaxed position with a straight spine.

2) Roll the Tongue: Curl your tongue into a tube shape and extend it slightly out of
your mouth. (If you can't roll your tongue, purse your lips instead.)

3) Inhale Deeply: Slowly breathe in through the rolled tongue, feeling the cool air.

4) Close the Mouth: Withdraw the tongue and close the mouth.

5) Exhale Through the Nose: Slowly exhale through your nostrils.

6) Repeat: Perform 5–10 rounds.

Ujjayi Pranayama (Victorious Breath) Steps:

1. Sit Comfortably: Keep your spine straight and relax your body.
2. Inhale Deeply: Breathe in slowly through the nose, slightly constricting the throat.

3. Create a Hissing Sound: The air should pass through the throat, making a soft
"ocean-like" sound.

4. Exhale Slowly: Keep the throat slightly contracted while exhaling through the nose,
maintaining the sound.

5. Repeat: Perform for 5–10 minutes, keeping the breath steady