By Sivananda Yoga Vedanta Centre
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Additional resources for 101 essential tips : yoga
As you exhale, bend your left leg, bringing the knee into your chest. Take the knee in both hands to help press your left thigh to the abdomen. 32 Bring forehead toward knee Lengthen leg 2 As you inhale, lift your head toward the knee. Then exhale, slowly lowering head, arms, and leg. Repeat with the right leg. Complete the whole exercise ﬁve times. Poses for Strength TRIANGLE Stand tall This posture is excellent for building strength in the back and core. It also helps improve the ﬂexibility of the hip joints and opens up the chest.
Lift right buttock from floor Move arm away from body Push right foot into back of left knee Turn head to face right 4 1 Allow feet to fall open Relax left foot Turn head to face left 3 Exhale to rotate farther, trying to take your right knee to the ﬂoor. Stretch your right arm out at 90 degrees, and turn your head right. Hold for up to ten breaths. Inhale to release. Hold thigh at 90° to torso Left foot at back of right knee Right arm guides left leg 57 Poses for Relaxation CHAIR TWIST Look straight ahead Keep your back straight 1 Sit sideways on the chair, with the backrest next to your right arm and your feet on the ﬂoor.
5 As you exhale, bend your knees over the chest. Gently drop the legs sideways until your knees reach the ﬂoor. Rest for a few breaths, then sit up. Poses for Balance CAT BALANCE Quite a lot of the yoga postures that are good for balance tend to start from a standing position. However, Cat Balance begins on the ﬂoor. Practice this asana to develop your core and strengthen your arms and legs. Repeat each step ﬁve times, alternating limbs. Arm should be in line with ear Keep back flattened 1 Position yourself on all fours, with wrists directly below the shoulders and knees under the hips.
101 essential tips : yoga by Sivananda Yoga Vedanta Centre