The Channel 46
Instructions to reach the pose – Sit on your knees, legs hip-width apart. – Push your hips forward, inhale and expand your chest, keep your core engaged and move backwards. – Drop your shoulders back and place your palms on your heels. – Let your head and neck extend backwards. – Stay in this pose for 30 to 60 seconds and gently release.
Instructions to reach the pose – Come into a plank pose. – Bring your feet together and roll your body to the right. – Stack your left foot on top of your right foot. – Extend your left arm up. – Bring your body in one straight line. – Repeat on the other side.
Instructions to reach the pose – Lie down on your stomach with your hands beside your ribs and toes pressed on the mat. – Inhale and lightly use your hands to lift your head and chest. – Slightly bend your elbows, relax and roll your shoulders back and down. – Arch your neck and look upward gently. – Breathe normally while holding the posture. – To release the posture gently drop your chest on the floor.
Instructions to reach the pose – Lie on the ground (on stomach) facing downwards. – Bend your legs backwards and catch the ankles with the hands – Lift your chest and thighs off the mat and come up on your navel. – Breathe normally while holding the posture. – To release, exhale slowly and come back to the starting position.
Instructions to reach the pose – Lie down on your back and keep your feet apart and the soles of your feet on the mat. – Inhale, press your palms into the mat and lift your hips and chest off the mat. Straighten your arms. – Turn your upper thighs slightly inwards. – Lengthen your tailbone towards the back of your knees. – Draw your elbows towards one another. – Stay in this position for 30 seconds.
The Channel 46