2nd session - 30 Min Main yoga exercises

Set No 13 - Sun prayer exercises


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Set No 14 - Shoulder raising and neck pressing exercises


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Set No 15 - Advanced legs, waist and arms twisting exercises


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Set No 16 - Knee pressing exerises


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Set No 17 - Knee bending and leg twisting exercises


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Description

Set No 13: Sun prayer exercises

 

Image No

Description

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1. Stand straight and keep hands folded at the chest. Inhale and exhale slowly.

2. Inhale and stretch arms over the head, keeping the palms together. Arch the body backwards keeping your arms above. Tilt the head backward and hold. Keep your knees straight.

3. Bend forward from the waist and exhaling, place your hands on the mat besides each foot.

4. Inhale and put your weight on the hands. Stretch the right leg behind you, bend the knee and place on the floor with the body weight on the left foot. Arch the spine backwards. Lift the head and neck back.

5. Hold your breath and move the left leg back. Shift weight to hands and feet. Body should be straight.

6. Exhale and slowly lower the body to the floor till the feet, knees, and chest touch the floor. Hips up.

7. Move into the cobra pose by lifting the chin and chest off the ground. Keep the elbows close to the body and the face tilted up.

8. Also called the mountain pose. Curl your toes in, lifting hips off the ground. Exhale. Press down heels, push from the shoulders. Look at the stomach or between big toes.

9. Stretch the left knee outwards and bring the right foot between the hands. Keep the head back. Try and push from the hips so as to deepen the pose and create a curve.

10. Exhale and draw the left leg ahead to complete the pose, so the legs are together. Let the head hang loose and keep the hands on either side of the legs. Bend the knees if you need to.

11. Inhale, drawing the hands overhead, keeps a focus on the legs, arms raised above.

12. Exhale to drop hands at the sides or hold them in