Utkatasana Pose
- Begin by standing at the top of your mat, raise your arms overhead, fingertips pointing toward the sky, and gently bend your knees so your thighs are parallel to the mat.
- Make sure your knees do not extend past your toes and your pelvis is not lower than your knees.
- At this point, your calves and thighs should be perpendicular to each other.
- Keep your back straight, face forward and hold this position for 30 seconds.
Santulanasana Pose
- Lie flat on the floor and place your toes on the mat, heels facing up.
- Bend your elbows and place your palms next to your chest.
- Lift your chest, pelvis, thighs and knees off the mat and reach your arms forward so that your elbows are straight.
- Your shoulders should be hovering over your wrists and not over your shoulders, your back should be straight and you should be looking straight ahead.
- Hold and repeat the exercise for a stronger core and reduced side fat.
Chaturanga dandasana pose
- Lie on your stomach with your toes touching the mat and your heels pointing toward the ceiling.
- Now, place your palms on either side of your chest and lift your body off the mat.
- At this point, your elbows should be bent at a 90-degree angle and only your palms and toes should be in contact with the mat.
- Hold the position for as long as possible, then slowly lower yourself down and lie down on the mat again.
Vrikshasana Pose
- Stand at the head of the mat and lift your right foot off the floor, holding your right foot in your palm.
- Now, try placing your foot on your left inner thigh with your hand so that your heel is close to your pelvis and your toes are pointing down.
- Once you have mastered the pose and are balanced, bring your palms together, forming the 'pranaam mudra' position in front of your chest.
- When performing this move, make sure your back is straight and you maintain your balance while standing on one leg.
- Hold this pose to work your sides.
Naukasana Pose
- Sit on the mat with your legs straight.
- Raise your legs to form a 30-degree angle with the floor while leaning your upper body back to balance your body using the strength of your pelvis and hips.
- At the same time, raise both arms and keep them straight, parallel to the legs, palms facing each other.
- Make sure your back is straight, toes pointed up and keep this position.
