Rocking And Rolling
Exercise-20: Rocking and rolling (i) Lie flat on the back. Fold both legs up to the...
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Moordhasana
Exercise-103: Moordhasana (The crown-based pose) Stand erect with your feet 3 to 4 feet apart. Bend...
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Leg Lock Posture
Exercise-19: Leg lock posture (i) Lie flat on the back. Bend the right leg and bring...
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Bhumi Pada Mastakasana
Exercise-102: Bhumi pada mastakasana (The half headstand pose) Assume the posture for marjariasana (the cat pose)....
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Leg Rotation
Exercise-17: Leg rotation Lie flat on your back with legs straight and arms on the side...
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Neck Movement
Exercise -16: Neck movement (i) Assume base position Slowly move head backwards and forwards- touching the...
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Uddiyana Bandha
Uddiyana bandha (The abdominal retraction lock) Sit in a meditative pose, so that the knees rest...
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Shoulder Socket Rotation
Exercise-15: Shoulder socket rotation Assume same position as 14 (ii). Make a circular motion with the...
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Elbow Bending
Exercise-14: Elbow bending (i) Retain same position as exercise 13 while holding both arms outstretched with...
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Jalandhra Bandha
Jalandhara bandha (The chin lock) Sit in any of the meditative poses which allow the knees...
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Wrist Joint Rotation
Exercise-13: Wrist joint rotation Stay in same position as in exercise 12 with only right hand...