Basic Asanas

Body warming movements before asanas

(5 minutes)

1. Spot running - 30 seconds.

Run with easy steps, raise knees, bend elbows -pistonlike forward and backward movements of arms from the shoulders. Breathe normally.

2. Breathing with hand movements - 6 reps.

Stand feet together, head down, arms stretched down in front close to the body, backs of palms touching. Raise arms overhead while breathing in, rise on toes, look up. Lower arms sideways down while breathing out.

3. Trunk bending forward and backward - 6 reps.

Stand with feet comfortably apart, back of wrists on the lower back. Bend forward and down while breathing out. Straighten trunk and bend backward while breathing in -take support of wrists on the back. Keep legs straight throughout.

4. Trunk bending from side to side - 6 reps each side.

Stand with feet apart, arms along thighs. Bend trunk laterally to the right, keep right arm straight, bend left elbow, left hand coming up to left shoulder, fist half closed. Straigthen up. Repeat movement on the left side with opposite arm movements. Breathe in while bending on one side and breathe out while bending on the other. Do not raise heels while bending.

5. Trunk turning from side to side - 6 reps each side.

Stand with feet apart, arms sideways, palms down. Turn trunk and head to the right, keep arms fixed from the shoulders. Breathe in while turning to one side and breathe out while turning to the other. Do not move feet.

6. Quarter squats with hand movements - 12 reps.

Feet slightly apart, toes slightly turned out. Bend knees over toes to lower upper body by about 3 to 4 inches, swing arms to vertical from front while breathing in and rising on toes. Straighten the knees and swing arms down and back from front to come to normal position while breathing out.

7. Pulling alternate knee to chest - 6 reps.

Stand at attention. Raise one knee as high as you can, hold it with both hands and pull it as close to chest as possible while breathing in. Breathe out as you release and lower the Repeat with the other leg.