What is Ayurveda

In Sanskrit, Ayurveda means " The Knowledge of Life " and also is thought about by several scholars to be the oldest healing scientific research. This old expertise came from India greater than 5, 000 years back as well as is commonly called the " Mom of All Recovery. ".

What is Ayurveda?

Ayurveda sights health and also illness as completion outcome of how we communicate with the world in terms of our ideas, assumptions, thoughts, and sensations. These inevitably determine our activities. Actions attuned to our frame of mind develop health and wellness, while those disharmonious activities create dis-ease. Ayurveda and yoga are sister sciences as well as with each other teach us ways to develop better harmony with our setting with every one of our senses.

Travelling back to optimal health and wellness with Ayurveda has to do with stabilizing the 5 aspects (planet, water, fire, ether, and also air) in the body and mind through using diet plan, way of life, yoga exercise, natural herbs, shade, aromas, meditation, in addition to various other 5 feeling treatments.

Natural herbs - "Just what heals, also avoids." Herbs usually have multiple instead of solitary results. They're combined in standard however individualized formulas developed to balance as well as balance the residential properties of the constituent natural herbs. Ayurvedic natural herbs are utilized for several factors: to keep total health and wellness; to boost immunity; support psychological clarity and emphasis; to soothe the nerves; to improve digestion; to secure the body from toxins and also sustain the detoxing process; as well as to support innate recovery procedures.

Panchakarma & Ayurvedic Therapies-- Panchakarma re-establishes equilibrium, detoxes, tonifies as well as invigorates the whole body. A totally tailored program to fully renew as well as regrow the body inside with dramatic and noticeable outcomes. Panchkarma is recommended on a seasonal basis to promote and maintain well being as well as health and wellness.

The Ayurvedic Institute.

The Ayurvedic Institute, acknowledged as a leading Ayurvedic school and Ayurveda spa outside of India, was developed in 1984 to show the conventional Ayurvedic medication of India and also to offer these ancient therapies. Ayurvedic recovery consists of herbs, nutrition, panchakarma cleaning, acupressure massage, Yoga exercise, Sanskrit, and also Jyotish (Vedic astrology). Ayurveda, ancient yet classic, provides you the ways of attaining as well as keeping your personal ideal health as well as well-being. The benefits of Ayurvedic medication have been shown over centuries of usage, and its methods are as relevant today in the West as they were countless years ago in India.


What is Utthita Parsvakonasana

It could be much better, then, to think of Utthita Parsvakonasana as the " Prolonged Sides Angle Pose. " What You Ought to Know Prior to You Do The Asana

Every little thing You Required To Know Regarding The Utthita Parsvakonasana

It is necessary to make certain that your bowels and also tummy are vacant prior to you do this asana. It could be a great concept to provide a gap of a few hrs between your last dish as well as the workout. This will allow adequate time for your food to absorb well. This asana functions best when exercised in the morning. Yet you could practice it at night also.

Level: Fundamental
Style: Hatha Yoga
Period: 15 to 30 seconds
Repeating: When on each side
Stretches: Knees, Shoulders, Legs, Vertebral column, Thorax, Abdomen, Ankles, Lungs, Groin
Enhances: Knees, Legs, Ankles

Ways to Do The Utthita Parsvakonasana

Base on your floor covering such that you are dealing with the long side of the mat, as well as your feet are your legs' range apart. Make certain that your heels are in line with each other.Your ideal foot has to end up such that your toes aim to the short edge of the mat, and also your left toes go to a 45-degree angle.Exhale and also bend your right knee, seeing to it your upper leg is alongside the floor.Your knee must be above the ankle joint and also according to the initial two toes.

The base of the big toe have to be grounded into the floor, yet the upper leg needs to be rolled out towards the little toes.Inhale and also tighten your lower stubborn belly, such that it is drawn in and pulled up.Exhale as well as extend your body over the appropriate leg. After that, bring the ideal arm down. You could either place your joint on your right thigh or location the hand on the flooring, outside the right foot.Extend your left arm to the ceiling, such that the hand is dealing with the front. Roll the external upper left arm in the direction of your face, and also then get to over the head, guaranteeing your arm is next to the left ear.Press the exterior of the left foot on the flooring, and after that roll the best side of your butt a little under.

You need to ensure that your spine and also neck are long, as well as your neck remains in line with your spine. Turn your gaze to the left arm.Revolve the ribcage up such that it deals with the ceiling. Maintaining the foundation stable, press your feet firmly. Keep your face soft and your spine light.Hold the present. To release, breathe in, and also come out of the present assuming the Tadasana. Loosen up for a couple of secs and also duplicate the pose on the various other side.

Preventative measures And also Contraindications

These are a couple of points of caution you have to maintain in mind prior to you do this asana.

Prevent this asana if you have the list below problems.

a. Frustration
b. High or reduced high blood pressure
c. Sleeping disorders

In case you have a neck problem, do not check out the extensive arm; appearance directly or down rather.

Newbie's Tips

As novices, you may find it difficult to

a. Keep your heels anchored to the flooring as you bend the front knee in the position, as well as
b. Touch the fingertips of the decreased practical the flooring.

To take on the first problem, you must brace your back heel versus a wall. After that, as you flex the front knee as well as lower the torso sideways, you need to envision that you are pressing the wall away from you with your heel.

For the second problem, rest your forearm over the thigh of the bent knee, or utilize a block to sustain your hand.

Advanced Pose Variations

To intensify the posture, when you are in it, raise the ball of the front foot off the flooring. Then, to reaffirm the support of the back heel, press the head of the back femur deep right into the outlet, and lift the rear of the internal groin deep into the leg. Then, soften the sphere of the front foot on the floor once again.

The Perks Of The Extended Side Angle Pose

These are some impressive advantages of Utthita Parsvakonasana

It not just extends yet also strengthens the knees, ankles, and also the legs.The groins, breast, spinal column, waistline, lungs, and shoulders get a good stretch.The stomach body organs are stimulated.Stamina is increased.This asana likewise provides restorative remedy for irregular bowel movements, inability to conceive, lower backaches, osteoporosis, sciatic nerve pain, and menstrual pain.

The Scientific research Behind The Utthita Parsvakonasana.

This asana repeats the fact that there is a connection between presents. It is a natural development from the Warrior Pose II. The Warrior II is prep work to toss the spear, and also in this asana, the action of throwing the spear occurs. From an upright trunk in the Virabhadrasana II, there is a progression to lateral flexing in Utthita Parsvakonasana. The back arm in the Warrior Posture expands far from the body, and in this posture, it extends over the head.

In this asana, when you incorporate the arm and also shoulder action, together with the anchoring of the back foot right into the ground, it produces a stretch for the top side of the body. However the actual story of this asana is in the breathing. You need to utilize the device muscular tissues of taking a breath to open up your breast and strengthen your breathings as you unwind while exhaling.


What is Utthita Trikonasana

Trikonasana is generally executed in 2 components, encountering left, and also then dealing with right. The professional begins standing with the feet one leg-length apart, knees unbent, turns the right foot completely to the outside as well as the left foot less than 45 degrees to the inside, keeping the heels according to the hips.

The arms are spread out to the sides, parallel to the ground, hands dealing with down; the trunk is expanded as for is comfortable to the right, while the arms stay parallel to the floor. Once the trunk is fully encompassed the right, the right arm is dropped so that the best hand gets to the shin (or a block or on the flooring) to the front (left side) of the right foot, with the palm down if bent.

The left arm is prolonged vertically, and the spine as well as trunk are carefully turned counterclockwise (i.e., upwards to the left, considering that they 're roughly identical to the flooring), using the prolonged arms as a lever, while the spinal column continues to be identical to the ground. The arms are stretched far from one an additional, as well as the head is typically relied on stare at the left thumb, somewhat escalating the spine spin. Going back to standing, the bend is after that duplicated to the left.

Interpretation - Just what does Utthita Trikonasana indicate?

Uttihita trikonasana is a standing yoga asana that needs balance as well as versatility. In this pose, straight legs are spread apart and also one foot goes to a 90-degree angle. With both arms extended, the body bends towards the lead foot to ensure that one arm gets to towards the ground as well as the various other towards the sky. Along with a variety of physical benefits, uttihita trikonasana is thought to stimulate power pathways in the body.

The name comes from the Sanskrit utthita, indicating "extended," trikona, indicating "3 corners" or "triangle," as well as asana, indicating "present." The term is frequently used synonymously with trikonasana (triangular posture).

The common English name for utthita trikonasana is extended triangle position.

Yogapedia clarifies Utthita Trikonasana

Traditionally, utthita trikonasana is thought to activate the 3rd, or manipura, chakra. This chakra is the body 's energy and vitality center, and also triggering it via this asana is believed to eliminate concern and insecurity.

Relying on the college of yoga, there might or could not be a difference in between the terms utthita trikonasana and also trikonasana, but where a variant is kept in mind, the hand placement and also placement of the torso varies slightly. Utthita trikonasana is similar to utthita parsvakonasana (prolonged side angle position), other than the last is exercised with the lead leg in virabhadrasana lunge setting.

Utthita trikonasana is part of the key collection of Ashtanga yoga exercise and a key part of various other styles of yoga. A relevant pose is parivrtta trikonasana (rotated triangular present), where the upper body spins to ensure that the opposite arm includes the ground.

What You Need to Know Prior to You Do The Asana

Like the various other yoga asanas, it is vital that your tummy and also bowels are empty when you practice the asana. Make sure there is a gap of a minimum of 4 to 6 hrs between your meal and also method. This will certainly give you enough time to absorb your food and generate energy for your method.

Additionally, early mornings are excellent to practice yoga exercise. However, in case you could not practice yoga exercise in the early morning, evenings are a great time as well.

Level: Novice
Style: Vinyasa
Period: 30 Secs
Repetitions: 3 to 5 on each leg
Strengthens: Ankles, Upper legs, Knees
Stretches: Ankle joints, Groin, Thighs, Shoulders, Knees, Completion, Calves, Hamstrings, Thorax, Vertebral column

Ways to Do Trikonasana

1. Stand upright and also area your legs about 3 and also a half to four feet apart.

2. See to it your appropriate foot is positioned outside at 90 levels and also the left foot is placed in at 15 degrees.

3. Align the center of your right heel with the center of the arc of the left foot.

4. You should keep in mind that your feet are pressing the ground, and the weight of your body is balanced similarly on both feet.

5. Take a deep breath, and as you exhale, flex your body to the right from below your hips, guaranteeing your midsection is directly. Lift your left hand up and also let your right-hand man touch the ground. Both your arms ought to develop a straight line.

6. Depending on the degree of comfort, remainder your best hand on your shin, ankle joint, or outside the ideal foot on the flooring. Regardless of where you put your hand, make certain you do not misshape the sides of your waistline. Swiftly look at your left arm. It must be extended in the direction of the ceiling and according to the top of your shoulder. Let your head rest in a neutral position or turn it to the left, with your stare established on your left palm.

7. Your body should be bent laterally, and also not backwards or onward. Your chest and also hips should be large open.

8. Stretch to the maximum, and also concentrate on supporting your body. Take deep, long breaths. With every exhalation, attempt as well as relax your body extra.

9. Inhale as well as come up. Drop your arms to your side as well as align your feet.

10. Repeat the very same utilizing the left leg.

Precautions And Contraindications

These are a few points you must remember prior to you practice this asana.

1. If you endure from neck problems, do not look upwards. Simply continue looking directly, and make certain both sides of your neck are uniformly elongated.

2. If you deal with high blood pressure, look downwards rather of looking upwards.

3. If you have a heart problem, it is best to practice this asana versus a wall surface while positioning the top arm on the hip.

4. It is best to prevent this asana if you are dealing with low high blood pressure, looseness of the bowels, or frustrations.

Newbie's Tips

These are some useful pointers you can use as a newbie.

1. As a beginner, it may be a smart idea to secure the back of your heel or the back of your torso against the wall surface to keep consistent in the present.

2. Throughout the asana, ensure your back is totally straight.

3. While twisting your body, do not bent along the hips.

Advanced Posture Variations

Once you are confident doing the Trikonasana, you can try this sophisticated placement under the supervision of your instructor.

Line up your feet, and drop the left arm over the left ear so that it is alongside the flooring. Keep the shoulder rooted into the outlet. This is recognized as the triangle pose, and also it develops toughness and also adaptability in the spine, breast, as well as legs.

Advantages Of Trikonasana

Take an appearance at the remarkable Trikonasana benefits.

1. It enhances the knees, ankles, legs, breast, as well as arms.

2. It completely stretches and opens the groins, hips, hamstrings, and also calves and the breast, spinal column, as well as shoulders.

3. It raises both physical and also mental stability.

4. It boosts digestion as well as stimulates all the stomach body organs.

5. It helps in reducing back discomfort and sciatica. It also acts as a therapy for level feet, weakening of bones, neck discomfort, as well as the inability to conceive.

6. It decreases anxiety and treatments anxiety.

The Scientific research Behind The Trikonasana

This asana lets you realize just how much you take your legs for given. Your legs are elegant and also effective. When you feel disconnected with the reduced fifty percent of your body, Trikonasana can revitalize your faith in the marvels of your reduced body.

This asana infuses development, security, and consistency. These are the 3 physical principles of hatha yoga.

This asana, like several others, is a combination of several elements. It infuses toughness and stability in the legs as well as the feet as well as broadens the upper body. When your arms as well as legs are stretched out, it develops consistency (sama) in the body. As you balance your legs, arms, as well as torso, your mind ends up being even as well as steady. As your mind expands itself to the shores of your body, and you transform your recognition inward, truth experience of yoga, or union, starts.

Preparatory Poses


Follow-Up Postures

Standing posesSeated ahead bendsTwists

This asana proves how yoga is efficient in not only extending as well as strengthening the body yet likewise in honing as well as stabilizing the mind. It is an excellent idea to practice this asana consistently.


What is Vasisthasana

Vasistha was just one of one of the most revered saints among the Saptarishis (7 seers). He was likewise one of the chief writers of the Mandala 7. Vasistha had a cow called Kamadhenu. This magnificent cow given Vasistha anything he requested for, and also therefore, he became incredibly wealthy. This asana is a giant of health and wellness, as well as therefore, is called after Vasistha.

Everything You Should Find out about The Vasisthasana

What You Need to Know Before You Do The AsanaHow To Do The VasisthasanaPrecautions And ContraindicationsBeginner's TipAdvanced Pose VariationThe Advantages Of The Side Plank PoseThe Scientific research Behind The VasisthasanaPreparatory PosesFollow-Up Presents

What You Need to Know Prior to You Do The Asana

This asana has to be performed on a vacant tummy. You need to have your dishes at the very least 4 to 6 hrs prior to you practice yoga. You have to likewise make certain that your bowels are vacant.

It is best to exercise yoga exercise early in the early morning. Yet, in case you have various other duties to run, you can do so at night also. Just keep in mind to leave an excellent space between your meals as well as your method.

Level: Standard
Style: Hatha Yoga exercise
Duration: 30 to 60 secs on each side
Rep: As soon as on each side
Stretches: Wrists, Back of the legs
Reinforces: Arms, Wrists, Legs, Navel

How you can Do The Vasisthasana

To start this asana, begin with the Plank Present or the Phalakasana.Gently shift your weight on the best side from your arm to foot.Swing your left arm and left foot over and relax the left foot on the ideal foot as your left arm hinges on your hip.Place your appropriate hand slightly ahead of the shoulder, and not below it. Ensure that the hand is pressed versus the floor, and the arm is definitely straight.Inhale as well as raise your left arm such that it is vertical to the floor. Allow your fingers aim in the direction of the ceiling.As you hold the position for a couple of secs, turn your gaze to your elevated arm and also take a look at the fingertipsExhale and also reduced your arm such that it relaxes on your hip.Come back to the plank posture. Inhale, and as you exhale, repeat this posture on your left side.

Preventative measures And also Contraindications

If you have a severe elbow, wrist, or shoulder injury, you have to prevent this present.

Novice's Tips

As newbies, it may be difficult to balance on your own when you are in the asana. These suggestions will aid you do so.

Maintain the lower knee. This will offer you the support you require to construct stamina in your core as well as arms.Do not stack your feet over each other. Place them a little apart, such that the external side of the right as well as the internal edge of the left foot are on the floor.If you firmly press with the hand, you will feel lighter in the top body.Squeeze your legs together to make sure that they are engaged as well as solid.

Advanced Pose Change

To take this asana to the next degree, raise the leg put on top such that it is vertical to the floor. Utilizing the arm that is extended out, hook your fingers into your large toe, as well as draw the leg up until it is at a 90-degree angle to the flooring. This will enhance the stretch and make the position much more extreme.

The Perks Of The Side Plank Pose

These are some impressive advantages of Vasisthasana

It makes the legs, abdomen, and also arms strong.It not only extends the wrists however makes them solid too.The rear of the legs obtain a great stretch.The sense of balance is boosted with this asana.

The Scientific research Behind The Vasisthasana.

When you exercise this asana, your mind is tranquil and also hassle-free. But while you are de-stressing, your arms as well as shoulders are developing strength via this asana. This asana is likewise called the One Arm Equilibrium Pose.

This asana is an effective asana that also assists you develop self-confidence. Bear in mind to straighten your body flawlessly when you think this asana. Place your feet over one an additional. When you make use of the assistance of the wall to exercise this asana, you will comprehend just how the weight of the body is distributed while you remain in this asana.

What is Viparita Karani

The Viparita Karani is a light inversion as well as is additionally called the Inverted Lake Pose or the Legs Up The Wall Posture. It has anti-aging effects on your body, apart from a host of various other health advantages. Some Hindu bibles state that the Viparita Karani not only reduces wrinkles however additionally keeps both aging as well as death away. This asana, being a restorative position, allows the blood to circulate to every part of the body. As a result, it helps relieve practically any kind of disorder.

Whatever You Need To Learn about The Viparita Karani

What You Need to Know Before You Do The Viparita KaraniHow To Do The Viparita KaraniPrecautions And also ContraindicationsBeginner's TipPose VariationThe Conveniences Of The Inverted Lake PoseThe Science Behind The ViparitaKaraniPreparatory PosesFollow-Up Poses

What You Must Know Before You Do The Viparita Karani

You need to see to it to maintain your tummy and also bowels empty before you exercise this asana. Have your meals a minimum of 4 to 6 hrs prior to you do the asana so that your food obtains digested and there suffices energy for you to use up during the practice.
It is best to exercise yoga very first thing in the morning. Yet in case you can not function out in the early morning, it is alright to practice it at night.

Level: Basic
Style: Hatha Yoga exercise
Period: 5 to 15 mins
Rep: None
Stretches: Front torso, Rear of the neck, Back legs

Exactly how To Do The Viparita Karani

Being a restorative present, many individuals appreciate making use of props like strengthens, cushions and also folded up blankets while doing this asana. Maintain a prop of your option beside you while doing this asana. After that, adhere to these actions.

Discover an open space near a wall surface and also rest alongside it, such that your feet are on the flooring, spread before you, as well as the left side of your body is touching the wall.Exhale. Lie on your back, making certain that the rear of your legs press against the wall surface, and that the soles of your feet face upwards. It will certainly take you a bit of motion to obtain comfy in this position.Place your butts a little far from the wall or push them against the wall.Make sure your back and also head are hing on the floor. You will locate that your body develops a 90-degree angle.Lift your hips up as well as move a prop under them. You can also use your hands to support your hips and develop that contour in your reduced body.Keep your head and also neck in a neutral placement as well as soften your throat and also your face.Close your eyes and also breathe. Hold the placement for a minimum of five mins. Release and also roll to any one side. Breathe prior to you stay up.

Safety measures And also Contraindications

These are some points of caution you must remember before you do this asana.

This asana is a moderate inversion, and also therefore, it should be avoided throughout menstruation.Avoid this asana if you have serious eye troubles like glaucoma.If you have major back and also neck troubles, ensure you do this asana under the assistance of a qualified yoga exercise instructor.If you observe a tingling in your feet when you exercise this asana, flex your knees and also touch the soles, bringing your heels near to the pelvis.

Novice's Idea

As a beginner, you could discover it tough to obtain the placement right in this posture. For this, you should take a breath such that the heads of your thigh bones are firmly pushed against the wall. This will certainly help launch your back, belly, and also groin. You should envision the inhalation descend through the torso, and also pressing the heads of the upper leg bones near the wall surface. As you exhale each time, allow your upper leg bones press harder into the wall surface and your torso retreat from the wall surface.

Position Variation

If you have sufficient room, you could spread your legs in a large 'V' when they protest the wall surface. This will increase the stretch in the groin and also the upper legs. Conversely, to boost the stretch, flex the knees as well as touch the soles together. Then, glide the external sides of the feet down and also bring your heels closer to your pelvis. Press your hands against the top of the inner thighs to increase the stretch in the groin.

The Benefits Of The Inverted Lake Position

These are some impressive advantages of Viparita Karani.

It assists to relax worn out, confined feet and also legs.It offers the front of the upper body, back of the legs, as well as the back of the neck a great stretch.It alleviates a moderate backache.This is an asana that helps to calm and soothe the mind.This asana has restorative benefits for the following:

a. Anxiousness

b. Arthritis

c. Digestive system troubles

d. Headaches

e. High and also low blood pressure

f. Insomnia

g. Migraines

h. Mild clinical depression

i. Respiratory disorders

j. Urinary disorders

k. Varicose capillaries

l. Menstrual pains

m. Premenstrual disorder

n. Menopause

The Scientific research Behind The Viparita Karani

This asana is an energizing inversion that soothes the back, feet, legs, and the nerve system. It delicately brings the body right into a state of full relaxation. Regardless of the degree of experience, any yoga pupil could do this asana. It is stated that when you spend some time off in your day to reverse the forward movements of acting, doing, as well as accomplishing, your body and brain enter into a state of pure being. This enables the mind to enter into a state of deep reflection. It additionally soothes the mind and also makes it a lot more self-aware.

It is since of these calming benefits that this asana is usually done at the end of the yoga exercise program, right before your body enters into the Shavasana. Yet this asana could additionally be exercised independently, and also not as a part of a routine.

What is Vrksasana Yoga ?

One of yoga's biggest benefits is that it helps you build better balance, which helps with any number of other physical activities. It's often touted by professional athletes as the yoga advantage. It also becomes a huge issue as your body ages. Good balance and a strong core will go a long way in helping you stay active and healthy.

Tree pose is usually the first standing balance pose that is taught to yoga beginners because it's the simplest.

The most important thing to work on in tree is making sure that the pressure of your lifted foot on your standing leg doesn't cause that side's hip to stick out. The hips should stay as square as possible, just as if you still has both feet on the floor in mountain pose. The second most important thing is to keep your sense of humor about learning to stand on one leg. It's harder than it looks at first and will be different every day. Don't get frustrated if you are tippy and fall over at first. It's all part of the process and you are improving all the time, even if it doesn't always feel like it.

Ways to Control Prana With More Than the Traditional Breath

Type of pose: Balancing, standing

Benefits: Strengthens legs and core, improves balance.


1. Come to stand in mountain pose - tadasana with your hands in Anjali mudra at your heart center.

2. Take a moment to feel both your feet root into the floor with your weight distributed equally on all four corners of each foot.

3. Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don't lock the knee.

4. Bend your left knee and bring the sole of your left foot high onto your inner right thigh.

5. Press your foot into your thigh and your thigh back into your foot with equal pressure.

This will help you keep both hips squared towards the front so your right hip doesn't jut out.

6. Focus your gaze ( Drishti) on something that doesn't move to help you keep your balance.

7. Take five to ten breaths, then lower your left foot to the floor and do the other side.

Beginners' Tips

1. If your left foot doesn't come easily to the upper right thigh, bring it lower on the right leg. The right calf is a good option. Be careful to avoid placing the left foot directly on the side of the right knee since that puts your joint in a vulnerable position. You can even put the left foot on your right ankle and keep your left toes on the floor as a little kickstand if that's the best fit for your body.

2. Use the wall for balance if necessary. You can lean your butt against the wall or turn so that your left knee comes in contact with the wall when it's in its lifted position.

3. Make sure that your left knee doesn't creep forward toward the center line. Keep it pointing to the left.


How to do Vrksasana, Tree Pose: yoga balance pose

Vrksasana – The roots of a tree provide the foundation for its body and branches, so our feet and legs provide the support for our upper body to stand with strength and grace. Balance poses demonstrate our state of mind. Focus is necessary to maintain a steady balance if the mind is jumping from one thought to another.

1. Stand in Mountain Pose (Tadasana) and draw your awareness to your feet. Gradually transfer the weight to your right foot. Spread the toes and make sure the weight is evenly distributed. Visualise the sole of your right foot rooted to the earth.

Leg Positions

2. If you find balancing difficult place the ball of your left foot on top of the right foot. Pressing down makes balancing easier, lightly placing the foot on top makes it more difficult.

3. Place the left foot on the inside of the right knee. The raised knee points out to the side.

4. Place the sole of the raised foot on the inside of the supporting thigh. Push both legs together. Be careful not to push the supporting hip out to the side and out of alignment. Work the raised knee back, opening the hip.

Arm Positions

5. Bring the palms together in front of the chest. Original text too short.Shoulders down and back. Lift and spread the chest.

6. When steady in position 1, keep the hands together and raise the arms over the head with the elbows bent. Work on bringing the elbows back while keeping palms together and shoulders down.

7. Eventually you will be able to keep the hands together over the head and straighten the elbows. Hold steady and breathe deelply.