1. Tadasana (Mountain Pose)
Stand with your heels slightly apart and hang your arms next to your torso. Gently lift and spread your toes and ankles, then gently place them on the floor. Balance your body weight on your feet. Raise your ankles and tighten your thigh muscles as you twist them inward. Stretch your upper body as you inhale and loosen your shoulder blades from your head as you exhale. Extend your collarbone and lengthen your neck. Your ears, shoulders, hips and ankles should all be in line. You can check your orientation by standing on the wall first. You can even raise and stretch your hands. Breathe calmly.
2. Trikonasana (Triangle Pose)
It stretches the legs and upper body, mobilizes the hips and promotes deep breathing, so that an invigorating effect is created. Stand with your feet wide apart. Extend your right foot (90 degrees) while keeping your leg closer to your torso. Keep your feet pressed against the floor and balance your weight evenly on both feet. Breathe in and bend your right arm as you exhale and let it touch the floor as your left arm goes up. Keep your waist straight. Make sure your body is bent sideways and not forward or backward. Stretch as much as you can while taking long and deep breaths. Repeat on the other side.
3. Kursiasana (Chair Pose)
Stand straight with your feet slightly apart. Extend your arms, but don't bend your elbow. Breathe in and bend your knees, push your pelvis down as if you were sitting in a chair. Keep your hands parallel to the floor and back straight. Take a deep breath. Bend gradually, but be careful not to let your knees stick out over your toes.
It tones the abdominal muscles and strengthens the shoulders and upper back. It leaves the practitioner with a sense of stability. Lie on the mat with your feet and hands together by your side. Take a deep breath and gently lift your chest and feet off the floor as you exhale. Extend your hands towards your feet. Your eyes, fingers and toes should be in line. Hold the button down until you feel some tension in your navel area as your abs contract. When you exhale, come back to the floor and relax.
Lie on your stomach with your feet together and your toes flat. Place your hands down under your shoulders on the mat, raise your waist and raise your head as you inhale. Pull your upper body back with the support of your hands. Keep your elbows straight and apply the same pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale as you come down.
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