The Channel 46
Instructions to reach the pose 1. Lie down on your stomach with your hands beside your ribs and toes pressed on the yoga mat. 2. Inhale and lightly using your hands lift your head and chest 3. Slightly bend your elbows, relax and roll your shoulders back and down 4. Arch your neck and look upward gently 5. Breathe normally while holding the posture. 6. To release the posture gently drop your chest on the floor.
Instructions to reach the pose 1. Lie down on your back, bend both knees (knees facing the ceiling and hip width apart). 2. Move the feet closer to the buttocks and press the feet into the floor. 3. Inhale and lift the hips up. 4. Press down into the arms and shoulders to lift the chest up. 5. For advanced practice take the hips up higher
Instructions to reach the pose 1. Lie on the ground (on stomach) facing downwards. 2. Bend your legs backwards and catch the ankles with the hands 3. Lift your chest and thighs off the mat and come up on your navel. 4. Breathe normally while holding the posture. 5. To release, exhale slowly and then come back to the starting position. Caution – Avoid this sasna if you have spondylitis, hernia, or back or neck injury
Instructions to reach the pose 1. Squat with your feet close together, keeping heels on the floor 2. Keep thighs apart, pressing your elbows against your inner thighs 3. Keep spine straight and lengthen upwards 4. Gaze in front 5. Breathe normally while holding the posture. Caution – Avoid if you have any physical injury or have recently undergone a surgery (i.e knee surgery, Hip replacement surgery)
Instructions to reach the pose 1. Lie on back with hands on side 2. Draw the feet close to the hips then exhale and push your thighs to your core 3. Support your back with your palms 4. Lift the lower part of the body vertically, feet away from head 5. Draw your elbows towards each other 6. Bring your thighs in line with your torso 7. Bring chin to chest 8. Breathe normally while holding the posture. 9. To release the posture continue using your palms to support the back and slowly and carefully lower the hips to the mat
The Channel 46