1. Vrikshasana (Tree Pose) This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It make an exact copy of the steady stance of a tree. The correct method of doing this exercise is place your right foot high up on your left thigh, the sole of the foot should be flat and placed firmly, then Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Be sure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.



Yoga poses: This pose gives you a sense of grounding

2. Trikonasana (Triangle Pose) This method stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects. Stand with your feet wide apart, Stretch your right foot out (90 degrees) while keeping the leg closer to the torso and keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight and ensure that your body is bent sideways and not forward or backwards. Stretch as much as you can while taking long, deep breaths. Repeat on the other side.



Yoga poses: It stretches the legs and torso, mobilizes the hips and promotes deep breathing

3. Kursiasana (Chair Pose) While being one of the most powerful yoga exercise, this exercise strengthen the muscles of the legs and arms. It helps in building your will power and has an energizing effect on the body and mind. Stand straight with your feet slightly apart, stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on chair and keep your hands parallel to the ground and back straight. Take deep breaths and bend gradually but make sure your knees don’t go beyond your toes.



Yoga Poses: An intensely powerful pose, this one strengthens the muscles of the legs and arms.

4. Naukasana (Boat Pose) This exercise helps in tighten the abdominal muscles and strengthens shoulders and upper back. It leaves the practitioner with a sense of stability. Correct method to perform this exercise is lie back on the mat with your feet together and hands by your side. Take a deep breath and while exhaling gently lift your chest and feet off the ground, Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line, Hold your breathe till you feel some tension in your navel area as your abdominal muscles begin to contract. As you exhale, come back to the ground and relax.

Yoga asanas: It tightens the abdominal muscles and strengthens shoulders and upper back



Yoga asanas: It tightens the abdominal muscles and strengthens shoulders and upper back



5. Bhujangasana (Cobra Pose) This exercise will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible. Lie on your stomach with your feet together and having your toes flat and place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands and keep your elbows straight and make sure you put equal pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.



Yoga asanas: This one will strengthen the lower back muscles while cushioning the spine

