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Adho Mukha Svanasana Kneel on the floor, rise up with your hands
on the floor and knees straight, bending at the waist Gently bend your legs forward at the knee
one at a time. Benefits – calms the brain relieving stress
and mild depression, improves digestion and therapeutic for high blood pressure, asthma,
flat feet and sciatica. Kneel on the floor, rise up with your hands
on the floor and knees straight, bending at the waist Gently bend your legs forward at the knee
one at a time. Bhujangasana Lie on the floor with face down, place both
palms on the floor side wards to the chest. Gently raise the body up resting the palm
on the floor like a cobra rising up. Stay in that position for a while and resume
previous position with face down. Lie on the floor with face down, place both
palms on the floor side wards to the chest. Gently raise the body up resting the palm
on the floor like a cobra rising up. Stay in that position for a while and resume
previous position with face down. Benefits – helps relieve stress and fatigue,
therapeutic for asthma Prasarita Padottanasana Stand up with legs wide apart on the sides,
placing the hand on your hips slowly bend forward till your head touches the floor ,rest
the hands on the floor sideways to the head. Stay a while in that positions and resume
back slowly. Repeat this 3 times. Stand up with legs wide apart on the sides,
placing the hand on your hips slowly bend forward till your head touches the floor ,rest
the hands on the floor sideways to the head. Stay a while in that positions and resume
back slowly. Repeat this 3 times. Benefits – stretches groins hips and hamstrings,
decompresses the spine and calms the mind. Salamba Sirasana Sit in vajrasana, kneeling down and sitting
on the inner side of your leg. Your elbows in the front leaning forward,
now rest your head between your hands on the floor Slowly raise your abdomen to form a mountain
pose, resting on your toes alone, now slowly lift your right leg bending at your knee,
and slowly lift your left leg also the same way Now completely balancing with your head, lift
both legs one by one straight up in the air. Stay a while and very gently bring the legs
down one by one to rest back in first position. Sit in vajrasana, kneeling down and sitting
on the inner side of your leg. Your elbows in the front leaning forward,
now rest your head between your hands on the floor. Slowly raise your abdomen to form a mountain
pose, resting on your toes alone, now slowly lift your right leg bending at your knee,
and slowly lift your left leg also the same way Now completely balancing with your head, lift
both legs one by one straight up in the air. Stay a while and very gently bring the legs
down one by one to rest back in first position. Benefits – stimulates pituitary glands and
pineal glands, strengthens lungs and tones abdominals, therapeutic for insomnia and mild
depression. Balasana Sit in vajrasana, kneeling down and sitting
on the inner side of your leg. Your hands in the front leaning forward, now
rest your head on the floor facedown. Relax and stay in position for a while. Benefits – gently stretches hips thighs
and ankles, relaxes neck and shoulders, increases blood circulation to the head to relieves
headaches.

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