FOR HAIR:

1.Balayam Yoga (Rubbing nails):

This yoga asana was made famous by

Baba Ramdev. It is simple and highly

affective.

You can do this asana either sitting or standing.

Curl the fingers of both hands inwards towards your palm.

Bring the nails of both your hands in contact with each other and start rubbing them vigorously ensure leaving out

the thumbnails.

Keep rubbing your nails continuously for 5-7 minutes at a stretch. Besides hair loss, Balayam yoga can also cure dandruff and premature graying

of hair.

By doing this, the roots of the hair follicles connected to the fingernails pump energy to the scalp needed for hair growth.

2. Uttanasana (Stand forward bend pose):

Stand straight with your legs close to one another touching your knees, heels, feet

and toes.

Inhale deeply.

Now while exhaling, lift up your hands and bend forward, until your fingers and then

your hands touch the floor.

If possible, you can also bring your hands behind your heels.

Hold on this position with some normal breathing.

When you want to come out of this pose, inhale in deeply and stand back straight.

For beginners, if you are not able to touch the ground with your hands, then fold your hands and hold your right elbow with left hand and left elbow with

right hand.

This asana it helps better hair growth because of two reasons:

If you have noticed, your head is hanging below your heart allowing allows blood to circulate properly in your scalp leading to proper hair growth.

Another reason is that Uttanasana de-stresses you and relieves you of all anxiety and tensions which is a primary reason for hair loss.

3. Sasangasana (Rabbit pose):

Sit with your knees on the floor, hips on your heels in Balasana pose

(child pose).

Now put both your hands at the back and hold your heels.

Place the crown of your head on the floor and slowly inhale and lift up

your hips.

Hold this position until five breaths.

Exhale as you slowly unroll yourself back to child pose.

Relax and repeat again.

This asana is again beneficial because while the crown is on the ground, the blood flows to the head. Proper circulation of blood to scalp means good and

healthy hair growth.

4. Ustrasana (Camel Pose):

Sit straight on the floor with your knees in a way that the calves of your

knees form right angle.

Keep hands on your waist, fingers in the front and thumb behind.

Now bend your spine backward and hold the heels of your feet with your hands

or you may also touch the soles of your

feet.

As you bend your spine, also move your face upwards and try looking at the

ceiling.

Hold on this pose for a few seconds and keep your breathing normal.

Exhale while exiting from this pose.

Sit in baby pose or Balasana and relax.

Follow some precautions while doing this yoga for good hair: For beginners, do not bend backwards too much as it may cause injury to your

lower back.You need Flexibility for this asana, if your body is stiff, youll never be able to complete this asana until the end.

5. Adho Mukha Svanasana (Downward Dog pose):

Place yourself with your knees and hands on the ground. Your hands

perpendicular to your shoulders and

your knees perpendicular with your

hips.

Next push your hips up and alongside straighten your legs too,

standing on your toes.

Pressing your palms to the ground, straighten your spine more.

To exit from this pose, pull down your hips gently and come back to the first step.

6. Matsyasana (Fish pose):

Lie down straight on the floor with your legs together,

both your hands should go at the

back of your thighs with palms

facing downwards.

Now with pressure on your elbows, pull the mid

portion of your upper torso dropping your head a bit more backwards such that

the crown of your head touches the ground.

Your body position will be such that an arch will be formed between your hips and crown.Breathe in deeply and try filling in as much oxygen possible to your

respiratory organs.

7. Uttanpadasana (Raised feet pose):

Lie on the yoga mat with arms by your side and palms facing the floor.

Stretch your body and slowly raise your legs at a 45-60 degrees angle from the ground.

Keep your legs raised for a minute or even more if

you can hold it.

This asana allows blood circulation to the scalp and

thereby hair follicles allowing

it to regrow.

FOR MEDITATION:

1. Concentration meditation:

In concentration mediation, you have to focus on a single point. You can either

repeat a single word or a mantra for a long time, or focus on a single candle flame.

Silently count in your mind or count the beads of the rosary while concentrating on

your breathe. For a beginner, focusing your mind on a single point or activity can

be quite challenging. So initially try to concentrate for few minutes and gradually

increase the time duration.

Whenever you feel that your mind is wandering away from the point of

concentration, you need to refocus your attention on the chosen object of your

concentration. Through regular practice, you can meditate for a longer period of

time and thus improve the concentration level. This is

one of the simple meditation techniques.

2. Mindfulness meditation:

This technique is just the opposite of the concentration mediation. You need to

regulate thethoughts as they come. It helps you not to jump to conclusions and

reserve judgment.

You need to sit with your legs crossed or lie down comfortably. Close your eyes

and let thethoughts pass through your mind. Breathe slowly and focus your

attention on your breathing.

This technique of mediation is extremely popular if you want to indulge in

introspection. It also helps you to analyse which direction your thoughts and

feelings drift.

3. Transcendental meditation:

This is an alternate technique of relaxation, in which you concentrate for 20

minutes on calming your thoughts every day. To further ease the mind, mantras

can be rhythmically repeated.

In this technique, the mind should remain passive instead of focusing on a single

object or thought. There should not be any conscious effort on your part and the

mind should be left alone. You should be constantly and unconsciously be infused

with the power of self-being. This technique is known to increase intelligence, creativity and reduce high blood pressure.

FOR MUDRA:

1. Gyan Mudra:

How to do?

Practice this mudra when doing meditations. Its perfect when you do it early in the mornings with a fresh mind. Touch the tip of your index finger with the tip of

your thumb. The other three fingers, you may keep it straight or just keep it free,

doesnt matter even if they are slightly bent. This is a very commonly used mudra when practicing meditations.

Caution:

This is a very beneficial mudra and anyone can practice this.

Benefits:

As the name suggests, this mudra is meant to increase your concentration and memory power.

This mudra sharpens your brain power.

It has the ability to cure insomnia.

Practice this mudra regularly to heal yourself of all mental and psychological disorders like anger, stress, anxiety or even depression.

2. Vayu Mudra: How to do?

This mudra can be practiced in a standing, sitting

or lying down posture. Its easy to do. Fold your index finger. As you fold your fingers you can see

two bones. These are called phalanx bones. When

you have folded your index finger the second bone

that you see, you have to press it with the base of

your thumb just as shown in the above picture. The

rest of the three fingers should be kept extended as

much as possible.

Do this at any time of the day as per your

convenience. There is also no compulsion of doing this at an empty stomach. You

may also practice this mudra with a full stomach.

Caution:

Once you achieve the benefits from this mudra, stop doing it. After a certain time,

it may cause imbalance within your system.

Benefits:

As the name suggests vaayu mudra, it balances the air element within your body.

This mudra releases excess wind from stomach and body thereby reducing

rheumatic and chest pain.

3. Agni Mudra (Mudra of Fire): How to do?

Fold your ring finger and press the second

phalanx with the base of your thumb. Keep the

rest of the fingers straight. This mudra should be

practiced only in sitting position early in the

morning with an empty stomach. Maintain this

mudra for atleast 15 minutes every day.

Caution:

But if you are suffering from acidity or

indigestion, avoid this mudra.

Benefits:

It helps to dissolve the extra fat boosting metabolism and controls obesity.

Quickens digestion.

Improves body strength.

Reduces stress and tension.

Controls high cholesterol levels. 4. Varun Mudra (Mudra of Water):

This is the best yogic mudra for your outer

beauty. It has a positive effect on your skin

and keeps it away off all problems. A very

effective yoga asana for your overall health

let us learn to do this mudra with perfection.

How to do?

Lightly touch the tip of your little finger

with the tip of your thumb. The rest Of

the the fingers should

Be kept straight. There is no specific time to

perform this mudra. You may do it at any

time of the day and in any position, but

sitting cross-legged when doing this mudra

is preferable.

Caution:

Take care not to press the tip of the little finger near the nail. That will cause

dehydration instead of balancing the water level in your body.

Benefits:

A number of benefits can be achieved by doing this mudra:

Varun Mudra balances the water content in our body.

It activates fluid circulation within the body keeping it moisturized always.

It cures all skin issues like dryness, skin diseases and skin infections. Moreover it alsoprevents the appearance of pimples for a longer time.

It adds a natural glow and luster to your face.

Varun Mudra also relieves and prevents any muscle pains that you may suffer from.

5.Surya Mudra (Mudra of the Sun):

How to do it?

Press your ring finger and press it with the thumb

just as shown in the picture.

Benefits:

It is quite beneficial when it comes to reducing bad cholesterol.

Want to lose weight? This mudra comes handy.

Reduces anxiety.

5. Prana Mudra (Mudra of Life): This is a very important mudra as it activates

the energy in your body.

How to do it?

This yoga mudra pose should be accompanied

along with padmasana. Bend your ring finger

and little finger and touch the tip of both these

fingers with the tip of your thumb.

There is no specific time to perform this

asana. Any time of the day will be suitable.

Benefits:

This mudra improves your immune system.

It also increases your eye power and also cures any sort if eye diseases.

It reduces fatigue and tiredness.

FOR SKIN:

1. Breathing exercise: Control your breathing through counts that will rejuvenate

your mind and that is what makes this

pose of yoga for beautiful skin so

popular.

Sit on the floor with legs crossed.

Close your eyes, relax and breathe normally.

Now breathe in deeply through both nostrils with the count of 10.

Hold your breath, again by counting 10.

Count another 10 to release the breath.

Practice this breathing technique for 5-10 minutes. This breathing exercise will help you control your mind and you wont get stressed out easily.

2. Shirshasana (Headstand):

Shirshasana is a bit difficult pose but is

great if you want to maintain a long-

lasting glow and healthy look in your

face. Since you are standing on your

head, blood starts flowing downwards,

thereby improving blood circulation in

your face. By reversing the flow of

gravity, a headstand simulates a face lift by letting your skin hang in the opposite direction, which means getting

rid of wrinkles. The inverted position of

a headstand also flushes fresh nutrients

and oxygen to the face, creating a

glowing effect on the skin.

3.Bharadvajasana (Twisted seated pose):

Sit on the mat cross-legged with both hands extended on the mat on both

your sides.

Inhale deeply and strengthen your spine.

Shifting your left hand from the mat place it on your right thigh and twist

your torso to the right. Exhale when you

twist your body.

Hold this position for 30 seconds.

Now turn your torso to your left while placing your right hand over your

left thigh. Stay for another 30 seconds.

This asana of yoga for fair and glowing skin is great for anti-aging.

4. Sharvangasana (Shoulder stand):

5. Shavasana (Corpse pose):

Lie down straight on the floor with your eyes closed.

Relax thoroughly and throw out all negative thoughts and tension, be it

your office pressure or any disturbance

in your family. Think good and positive.

Now, stand up straight and firm with your legs apart. Cover your face

with your hands and take 10 quick

breaths.

Rub the skin on your eyes, forehead and face. Again take 10 quick breaths. Then rub entire face with your

fingers. Breathe properly at the count of 10.

FOR HEIGHT:

1. Tadasana (Mountain pose):

This asana is easy to do and very beneficial.

It increases body suppleness, strengthens

your spine, legs and arms. This asana is also

believed to help in height gain. If practiced

right form childhood, it is extremely

beneficial.

Stand straight with your feet together and spine straight with hands by your side

palms facing the thighs.

Now clasp both your palms with your fingers and as you inhale deeply, lengthen

your spine while taking your hands and

stretching them above your head. Your

palms should be facing the ceiling.

Lift up your heels and now balance yourself by standing on your toes.

Standing on your toes, stretch your entire body as much as possible.

After you have stretched yourself, return back to stand on your feet bringing your hands down. Exhale.

2. Tree pose:

A beginner pose, this yoga posture is helpful in

strengthening your calf muscles and your entire

legs. It also improves your balance.

Stand with your spine straight holding your hands together in a Namaste stretched over your

head.

Your feet should be kept together.

Once you have positioned yourself, now lift your right leg bent at the knees and place the sole

of your right feet on the inner thigh of your left leg.

The knees of your right leg should be outwards.

Close your eyes and stay in this posture for 30 seconds.

Breathe normally.

Repeat with your left leg also.

3. Janu Shirsasana: A seated yoga posture, it strengthens your overall body by

stretching the shoulders, arms,

legs and hamstrings. It also

stimulates the kidneys and

liver and also improves your

digestive system. This head to

knee stretch also is beneficial

if you have high blood

pressure.

Sit on the floor with your legs stretched out in front of you.

Now fold your left leg at the knee and bring the left foot closer to the innermost part of your right thigh.

With the right hand extended forward, hold your right foot.

Inhale deeply and extend your spine.

Exhale and bend forward to touch your forehead to the knee.

Stay for 15 seconds.

Repeat with the other leg too. In this asana with each inhale, you extend your spine and with exhalation, you

bend further forward. However if you are facing difficulty in stretching with legs

straight, you may even bend your knees slightly to get into posture.

4. Cow and cat pose: This two poses are done together in continuity.

Sit on the floor with your knees.

Bring both your hands in front of you supporting yourself

on your palms facing the ground.

Keep your back flat like a table top.

Look towards the floor such that your neck is aligned to your

spine.

With a deep inhalation, lift your buttocks towards the ceiling

and look up. Let your belly drop.

Now again exhale and return back to the table top position.

From here directly you can plunge into the cat pose.

For this, lift your back towards the back towards the ceiling and pull your abdomen in.

Tuck your head between your arms.

Both these poses are beneficial for your spine and can also cure back and neck pain.

5. Trikonasana (Triangle pose):

Stand with your legs about 3 feet apart.

Now raise both your hands keeping it at a straight line with your

shoulders.

Bending towards the right side, touch the toes of your right leg with

the fingers of your right hand.

Alternatively some yoga schools may

also teach you to touch the toes of

your right leg with your left hand

fingers.

Raise the left hand towards the ceiling and look up towards your left

hand.

Hold position for a minute.

Repeat the same with the left side too.

6. Side stretch: Very simple to do and one of the basics of yoga routine, this

exercise is believed to increase

height and also help you get rid of

love handles.

Stand straight keeping your feet grounded at a 2 feet distance

from one another.

Keep your spine aligned with your neck.

Place both hands on your waist with the four fingers facing

forward and the thumb backwards.

After you are in position, now start bending to the right side

as much as you can. Hold for 5 seconds and then bend to the left side again.

Repeat 15 times

FOR WEIGHT LOSS

1. Awkward Pose: This asana is also known as Utkatasana. Stand on

the floor in Tadasana position. Raise your arms in a

perpendicular line with the floor. Join your hands

in prayer position. Take a deep breath. Inhale and

exhale properly. Now bend your knees a little. Try

to bring your knees in a parallel line with the floor.

Do not give any kind of strain to your legs. Do not

bend it beyond your capacity. Keep your spine and

shoulders firm, and your back straight.

2. Eagle Pose: This weight loss yoga pose is also known as

Garudasana. Stand in Tadasana pose. Bend your

knees, lift up your left leg, bend it a little and

then try to wrap it around your right leg. Do the

same trick with your hands too. Place your hands

in front of your face; lift up your left hand, bend

it a little and then try to wrap it around your right

hand. Remain steady for 30 seconds and then

release.

3. Pavanamuktasana This yoga asana is also known

as the wind releasing pose. Lie

down on the floor on your

back.Keep your legs straight.

Lift up your left leg in a 90

degree angle in the upward

direction.Stretch it, fold it

from the knee and bring it

close to your body in such a

manner that the leg is pressed

firmly onto your stomach. Lift up your head off the floor and try to touch

your chin to your left knee. Try the same activity with the right leg too. One

can even do the same activity with both legs at the same time.

4. Virbhadrasana: Stand straight on the floor. Move

your feet 4 inches apart from each

other. Hold dumbbells in your

hands. Raise your hands up in the

air, stretch them. Turn your right

leg to 90 degrees on the right side

& accordingly turn your left leg in

the same direction. Keep your back

straight. Look upwards towards

your hands facing the sky.

5. Kite Pose:

This pose is also known as Patangasana. Here,

you have to stand on the floor in straight pose.

Hold dumbbells in your hands. Raise your

hands sidewise, parallel to the floor. Raise

your right leg from behind and bend forwards

(Your leg and your head should be in a

straight line,parallel to the ground). Remain

steady for some time and then release.

5. Double Angle Pose: This pose is known as Dwikonasana in yoga

terms. For this one needs to stand on the floor

in a straight pose. Look straight. Raise your

hands upwards from behind your back.

Stretch them. Keep holding the dumbbells all

the time. Remain steady for 10-15 seconds

and then release from the pose.

6.Padahastasana:

Stand straight on the floor. Hold dumbbells in

your hands. Bend downwards from your hips to

touch your feet with your fingers. Keep your

arms stretched in the whole process. Remain in

this position for some time and then release.

7.Crunches:

i. Lie down flat on a mat with your

knees bent and feet on the ground.

Alternatively, you can also lift your

legs off the floor at a 90 degrees

angle. (See picture).

ii. Now lift your hands and place

them behind your head or keep

them crossed on your chest.

iii. Inhale deeply and as you lift

your upper torso off the floor,

exhale.

iv. Again inhale as you get back

down and exhale as you come up.

v. Do this for 10 times as a beginner.

vi. Repeat another 2-3 sets.

One small tip for you:

As you lift your torso, do not just sit up straight. You should be at a 30-40 degrees

angle off the ground. Thus, youll feel pressure on your abdominal muscles.

8. Twist crunches:

Once you get used to the regular crunches,

modify the basic crunch to get an even more

effective tummy exercise!

i. Lie down on the floor with your hands

behind your head.

ii. Now bend your knees as you would do in

crunches, keeping your feet on the floor.

iii. As in a crunch, you would have lifted

your upper torso; in twist crunches you just

have to lift your right shoulder towards the

left, keeping your left torso on the ground.

iv. Again alternatively, lift your left shoulder

towards the right, keeping your right torso on

the ground.

v. Repeat for another 10 times.

9. Side Crunch:

This is the same as the twist crunch

exercise. The only thing that you need to

do is tilt your legs to the same side

simultaneously with your shoulders. The

side crunch focuses on the muscles on

your sides.

10.Reverse crunches:

This is the same as the

twist crunch exercise.

The only thing that you

need to do is tilt your

legs to the same side

simultaneously with your

shoulders. The side

crunch focuses on the

muscles on your sides.

11. Bicycle exercise:

No, you dont need a bicycle for this. Thinking how? Well tell you.

i. Lie on the floor and keep your

hands either by your side or

behind your head as we do in

crunches.

ii. Now lift both your legs off the

ground and bend them at the

knees.

iii. Bring your right knee close to

your chest, keeping your left leg

out.

iv. Now take your right leg out and bring your left leg close to your chest.

v. Alternate bending your knees this way as if you are paddling a bicycle.

12.Lunge Twist:

This is a beginners workout for starters who want to reduce belly fat fast.

Stand with your legs hip width apart. Keep your knees slightly bent.

Lift both your hands in front of you keeping them straight with your shoulders and

parallel to the ground.

Lunge forward as shown in the picture. Take a big step forward with your right leg and

sit yourself down as if on a chair so that your

knees are at a 90 degrees angle from the floor.

The left leg should be backwards supported by

the toes.

The spine should be kept straight. Dont bend your spine forward. That is a very wrong

way of performing lunges.

First twist your torso to the right and then to the left. Twist just the torso, not your legs.

Continue repeating this for 16 times.

13.Rolling Plank exercise:

This exercise is useful for training

the muscles around your abdomen,

hip and lower back.

1. Position yourself on the floor

with your knees and elbows resting

on the ground.

2. Keep your neck aligned with

your spine. Look forwards.

3. Lift the knees upwards and

support your legs on the toes.

4. Contract your knees and keep

breathing normally. This is the

plank pose. Stay in this

posture for 30 seconds.

5. Now start moving to and fro for

the next 30 seconds. This is the rolling plank exercise.

14.Side Plank:

Lie down on the floor sideways.

Support yourself on your right elbow and right leg.

Your elbow should be

perpendicular to the shoulder

and the left leg should be

above the right leg, keeping

them together.

Keep your knees straight. Your hips should not

be touching the ground.

Hold this position for 30 seconds. Once you get

comfortable, you may hold this for 1-2 minutes.

Repeat with your other side too. While in this position you may also lift the leg placed on top and bring it back

again. This makes the exercise more effective. In that case, it works not only for

your abs but also for the thighs and hips.

15. Kapalbhati:

Also known as the Breath of fire technique, this breathing exercise made popular

by yog guru Baba Ramdev is a very helpful weight loss exercise. Let us learn how

to do it.

i. Sit cross-legged on your yoga mat.

ii. Your body should be straight, an

elongated spine, neck and chin up.

iii. Close your eyes and place hands on

your knees in a comfortable position.

iv. Your abdomen muscles should be

completely relaxed, dont strain them. v. Breathe in deeply and exhale the air out

of your nose as if a sniff. When you sniff

out the air, youll feel your abdomen pulling inwards.

vi. If you are a starter, practice this

breathing exercise upto 30-50 times.

Slowly increase the pace and continue upto 5-10 minutes at a stretch.

16.Bhastrika Pranayama:

This pranayama is meant to provide enough amount of fresh oxygen to your body.

i. Sit comfortably on a yoga mat.

Your legs should be crossed, one

over the other in a padmasana.

ii. Place hands on your knees with

palms facing upwards, the tip of

your thumb and ring finger pressing

one against the other.

iii. Take normal breaths and relax.

iv. Now breathe in deeply with all

your strength so that your lung is

filled with oxygen.

v. Then breathe out forcefully

though the nose such that a hissing

sound is made.

vi. Repeat this for 5-10 times.

17. Anulom Vilom Pranayama:

This breathing technique is also known as alternate nostril breathing. Lets learn

this breathing technique.

i. Sit with cross-legged on a mat and

relax.

ii. Close your eyes and keep all your

muscles relaxed.

iii. Now press the right nostril with the

thumb of your right hand and breathe in

through the left nostril.

iv. Count until 5 to retain the breath.

v. Then close your left nostril with the

ring finger of your right hand and leave

the right nostril to let the air exhale

through the right nostril.

vi. Now again inhale through your right

nostril while still keeping the left nostril

pressed.

vii. Retain the breath until 5 counts and release air through left nostril.

viii. This way you complete one round of this pranayama.

ix. Repeat some 10-15 rounds more.

This exercise should be done in fresh air before having your breakfast.

18.Bhramari Pranayama:

i. Sit on a mat cross-legged in a

padmasana.

ii. Straighten your spine and relax.

iii. Now with your thumb, close both

your ears.

iv. Use the middle finger of both hands

to press lightly on your closed eyes.

v. With the index finger, press your

temples lightly.

vi. Place the ring fingers and little

fingers on the bridge of your nose.

vii. Now breathe in deeply through nose

and exhale slowly through nose while

making a humming sound and chanting OM in your mind.

viii. Do this exercise for 11-21 times.

FOR FACE SLIM:

Face exercise 1:

This simple exercise will work on your

orbicularis oris muscle (Muscle around your

mouth),zygomatic arch (cheekbones) and

modiolus muscle (Muscle on either side of

mouth).

Close your mouth pressing your lips together and blow air under your upper lip. Hold at the count of ten.

Transfer the air to your left cheek and again hold for another 10 counts.

Now transfer air to your right cheek and hold for another 10 counts.

Repeat this transferring of air from one cheek to the other for 10-15 times.

This exercise is quite easy and very effective to delete the chubbiness of your cheek.

Face exercise 2:

This is another simple exercise for face that will not only reduce the chubbiness

but will also tone your facial muscles.

Inhale air deeply with your mouth.

Transfer the air from one side of the cheek to another as if you are swishing mouthwash

inside your mouth.

Face exercise 3:

Vent your lips in O shape and blow air out of your mouth.

Face exercise 4:

This exercise is called the Smiling fish face.

Suck in your cheeks and lips to make a fish face and try smiling.

Hold on for 5-10 seconds and repeat for another 5 times.

Face exercise 5:

Lift your face upwards and look towards the ceiling as much as you can.

Now blow air out of your mouth.

This exercise will firm your jaw lines and will also tone down cheeks making it

leaner.

Face exercise 6:

Move your lower lip over your upper lip as much as possible, try bringing your lower lip closer to your nose.

Hold it for 15 seconds.

Repeat this exercise 10 times daily for effective results.

Youll feel a strain on your jaw muscles and your chin. This exercise tones your chin muscles and will rid you of double chin.

Face exercise 7:

Open your mouth as much as possible and hold it.

Youll feel a stretch on all your facial muscles and gradually the muscles will tone.

Face exercise 8:

Another very well-known facial exercise, which we have often heard of, is sunken

cheeks.

Suck in your cheek and feel the muscles on either side of your mouth sink

in.

Hold this position for 15 seconds.

Repeat this exercise for some other 10 times.

Also you can use a straw whenever you are

drinking any liquid. Sipping liquid with

straw will automatically sink in your

cheeks. This exercise will reduce the fat

from your cheeks and emphasize cheek

bones. Practicing this exercise regularly

will help you get a sculpted face.

Face exercise 9:

Try pulling in as much air possible with your mouth.

When you pull air, you see your cheeks automatically sinking in.

Then release the air from your mouth slowly and gently.

Your cheeks will sink in and your jaws will also tighten.

Face exercise 10:

Place your index fingers on either side of your eyes and the thumbs on

both sides of your mouth.

Pull the skin upwards with your fingers so as to feel a stretch on the

muscles.

Relax and repeat again.

SURYA NAMASKAR:

1. The Namaskara Mudra:

2. The Ardha Chakra Asana:

As the name states, this asana is a half-

moon shaped asana. We bend

backwards with our hands stretched

overhead. Breathe in slowly while

reaching this position. Do not over exert

yourself. Bend only so much that you

are comfortable with. Breathing is very

important. Take a slow deep breath IN

for this asana.

3. Paada Hastha Asana:

Paada means foot. Hastha means hand. In

this asana, we bend forwards touching our

feet with our hands. Breathe out while

bending forwards. Again, do not over bend

yourself down. If you cannot touch your

feet in the beginning, do not worry. Slowly,

with regular practice, you will start

bending more. Breathing out is very

important here. Release your breath as you

bend forward.

4.Ashwa Sanchalana Asana:

Ashwa means horse. In this

posture, we take up the form

of a reigned horse. This

posture requires us to breathe

in. From the Paada Hastha

asana, move your right leg

backwards, keeping the left

leg as it is. Place your hands

on either side of your left leg

and look up while breathing

in.Breathing in while doing

this posture is important.

5.Parvata Asana:

Parvata means mountain. In this asana,

we take up the posture of a mountain.

From the Ashwa Sanchalana asana.

Bring your left leg backwards to join

your right leg and lift up the central

part of your body to come to a mountain

pose. Breathe out for this posture. Make

sure that both your feet are firmly on the

ground. The heels of your feet should

not lift up. If you find that your heels

are lifting up, shift your hands closer to

your feet. With regular practice, you

will find that your heels will no longer

lift up. Breathe OUT during this

posture.

6. Ashta Anga Namaskara:

Ashta means eight. Anga means limbs. In this posture, we are saluting the sun god

with eight limbs.

From the Parvata asana,

go down onto the floor

such that your feet,

knees, stomach, chest,

palms, chin, nose and

forehead touch the

ground. These form the

eight limbs that we salute the sun god with. Make sure your bottom does not touch

the floor. Keep your mid-section raised. Breathe in while you are entering this

posture.

7. Bhujanga Asana:

Bhujanga in Sanskrit means snake. This posture resembles the snake when it is

ready to strike.

From the Ashta

Anga Namaskara,

relax your legs onto

the ground, lower

your mid-section

and raise your torso

off the ground

keeping your hands

flat on the ground.

Breathe IN while

entering the cobra

pose.

8. Parvata Asana:

Again, we go back to the Parvata

asana from the Bhujanga asana. Lift

up your mid-section while keeping

your feet and palms where they are

and breathe out to enter into the

Parvata asana.

9. Ashwa Sanchalana asana:

We go back to the horse posture from the

Parvata asana. This time bring your right

foot forward leaving the left foot behind.

In the first Ashwa Sanchalana asana, we

had the left foot forward. Now we do the

Ashwa Sanchalana asana with the

opposite foot. Breathe IN while entering

this pose.

10. Paada Hastha asana:

Bring your left foot to join your right foot

forward. Leave your hands where they are

and lift up to enter into the Paada Hastha

asana .Make sure to breathe OUT for this

asana.

11. Ardha Chakra Asana:

Lift your hands upwards and bend backwards to

enter into Ardha chakra asana. Breathe IN while

entering this posture.

12. Namaskara Mudra:

Release your breath, relax your breath and come back to the Namaskara mudra

This completes one repetition of the Surya Namaskaras. It is advised to perform

twelve repetitions of the above set of exercises for maximum benefit.