This is the basic posture of the seat. Sit cross-legged, feet tucked under your legs. Either leg can be up; but try to sit more often with the less comfortable leg on top to balance your body.
Put a small cushion under your tailbone if it’s more comfortable. Let your legs relax on the floor. Rest your hands on your knees. Keep your back and head upright, your chin parallel to the floor, and your neck slightly extended upward. Breathe gently and rhythmically.
Exhale and lower your arms, palms down. Repeat several times. Then, with your arms loose at your sides, roll your shoulders forward, up to your ears, toward the center of your back, and down several times.
Repeat in the opposite direction. Finally, with your arms still loose at your sides, fold your right ear toward your right shoulder, keeping your chin level and your eyes facing forward. To hold. Back to the center.
Repeat left. Then let your head hang forward with your chin next to your chest. Hold and then return to the center.
Sit cross-legged, feet tucked under your legs. Either leg can be up. Put a small cushion under your tailbone if it’s more comfortable. Let your legs relax on the floor.
Rest your hands on your knees. Inhale. Exhale and bend forward from the hips. Move your fingers away from your body, with your elbows on the floor. Keep your back flat and your spine extended. Hold the stretch and relax. Breathe normally.
Advantage: stretch legs and hips; Also the back and arms. Improve feelings of devotion and humility.
Sit with the soles of the feet together, the knees extended, the legs relaxed, the back upright and the hands supporting the feet. Slowly bring your feet closer to your body, relax your groin muscles, and allow your knees to drop to the floor. Don’t let your back slump. Hold on, breathing normally.
Advantage: open hip joints; stretches the groin and inner thigh muscles; tones the pelvic floor and urinary organs.
Sit on the floor with your legs stretched out in front of you; toes Place a small cushion under the tailbone if it is more comfortable. Put a long strap or belt over the soles of your feet and hold one end in each hand.
Hold this position for several breaths. Then inhale and straighten your back by lifting the crown. Exhale and begin to drag your torso forward over your thighs, driving with your chest. Your elbows will bend when you bring your torso forward.
Keep your shoulders relaxed, your knees straight, and your feet flexed. Fold from the hips, not from the waist. Contract your quadriceps and hold as wide as possible from the coccyx to the top of the head. Hold here for several breaths. Inhale and lift upright. Exhale and release the strap.
Stretch the back of the legs; strengthens and strengthens the lower back; It massages the abdominal organs and has a calming effect on the entire body and mind.
Sit on the floor with your legs stretched out in front of you; Toes Place your hands 8 “- 10” behind the line of your hips with your fingers pointing forward.
Inhale and raise your hands, keeping your feet together and the soles of your feet flat on the floor while lowering your head as much as is comfortable. Keep the spine perfectly straight and draw the abdominal region hard. Contract your glutes and thighs and keep your kneecaps up. To hold. Exhale and lower your body to the floor.
Benefit: strengthens the wrists, arms, ankles and spine; improves flexibility in shoulder joints; Firms the thighs and hips and expands the chest.
Sit on the floor with stretched your legs forward. Bend the right knee, cross it over the left thigh and place the right foot on the floor next to the left knee.
Place your right hand on the floor behind you with your arm straight, palm facing down, and fingers pointing outward. Inhale and turn slightly to the right. Bend your left arm and place your left elbow on the outside of your right knee.
Keep your shoulders low. Exhale and twist your spine and push your chest forward to lengthen your spine. Don’t twist your neck too much. Hold the twist across the entire spine for full benefit. To hold. Inhale and return to the starting position and repeat on the other side.
Benefit: Gives the spine a good lateral stretch, increasing the elasticity of the spine. It also improves side-to-side mobility; reduces back and hip pain; contracts and tones the liver, spleen, and intestines; reduces abdominal size; improves the nervous system; prevents calcification at the base of the spine; releases the joints.
Rotating Head-to-Knee Pose
Sit upright with your arms at your sides; your legs straight in front of you. left leg to extend out to the side. Bend your right leg and place your right foot against the inside of your left thigh.
Keep your left hand on your left leg. Inhale and bring your right arm to the right side and up over your head. Exhale and bend from the waist to the left on your outstretched leg. Stay facing forward and try to bring your left ear as close as possible to your left knee.
Hold the left leg, ankle or foot with the left hand and place the right arm above the head and parallel to the body directly over the right ear. To hold. Inhale and return to vertical with your arms extended to your sides. Exhale and lower your arms to your sides. Repeat for the other side.
Benefit: increases spinal elasticity. Signatures waist, abdomen, arms, abdominal region and inner thighs. Stretch your lower back muscles. Firms the hips. It stretches and tones one side of the torso while squeezing and compressing the other, massaging vital organs.
Sit on your heels, knees, and feet together, the top of your feet on the floor. Get on your knees. With the right knee directly below the right hip, straighten the left leg out to the side, toes pointing forward and in line with the right knee.
Place your right hand on the floor next to you. Inhale and stretch your left arm over your head and parallel to the floor. To hold. Exhale and start again. Reverse sides.
Benefit: Stretches and tones one side of the torso while squeezing and compressing the other, massaging vital organs.
Kneeling Cow Pose
Kneel down, sitting on your heels, keeping your back straight and your spine well stretched. Inhale and raise your right arm above your head, palm facing forward. Bend your left arm behind your back with your palm facing out.
Exhale and bend the right elbow trying to place the elbow as far back as possible from the head, with the hand falling behind the neck and turning the palm towards the back. Try to grab your hands together behind your back.
If your hands don’t touch each other, hold each end of a small hand towel or strap, moving your hands toward each other. To hold. Then unbutton your hands and rest on your lap; removing the shoulders and making sure they are relaxed. Repeat for the other side.
Benefit: Loosen the shoulders and facilitate a better posture; tones arms, armpits and chest; Open the chest
Sit on your heels, knees, and feet together, with the top of your ankles flat on the floor. Let your hands relax at your sides. Inhale and as you exhale lean forward from the hips placing your chest on your thighs, your forehead on the floor and your hands with your palms up near your feet.
Don’t round your back; lengthen your spine while supporting the posture by reaching out toward the kneecaps with your chest. Hold and relax completely.
Benefit: Stretches the spine; internal organs massage; buttocks of companies; increases circulation to the head and face, brightens the complexion and stimulates the function of the pituitary gland. Child pose Beneficial for Hypertension Patients