Merudandasana – Balancing Bear मेरुदण्डासन

Balancing Bear-Merudandasana L3
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Merudandasana Balancing bear or Spinal Column pose helps to improve your balance and concentration; it also opens up the hips and stretches the back of the legs.

Position of Readiness
Baddha Konasana

From Baddha Konasana, grip on to each foot with each hand.
Inhaling lean backwards and raise both heals off of the ground.
Keep the shoulders down and back with the chest pressing forward and upwards.
Inhaling kick the legs into the arms.
Straighten the legs and raise them up and out towards the corners of the room.
Breathe and retain this pose for few breaths.
Exhaling release pose bending the knees bringing the bottoms of the feet back together on the ground.


Improves your balance and concentration.
It tones abdominal organs especially the liver.
opens up the hips and stretches the back of the legs.
It alleviates any stiffness in your back.

Mayurasana Peacock Yoga Pose मयूरासन

Mayurasana-Peacock pose L3
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In sanskrit `Mayur` means Peacock.This asana resembles Peacock hence it is called as Mayurasana. Mayurasana strengthens wrists, forearms, back torso and legs, tones the abdomen. Increases gastric juices and stimulates the appetite. Helps clean bowels.

Sit on both your upper scales with knees on the floor.
Rest your palms on the ground with fingers stretched and pointing backward.
Set elbows gently on either side of the navel.
Stretching both legs together, come forward and lift upper part of your body.
Straighten the legs horizontal. Maintain your chest, neck, head straight.
Retain this pose for sometime then release.

Mayurasana strengthens wrists, forearms, back torso and legs, tones the abdomen.
Helpful for diabetes. strengthens the diaphragm.
Improves balance and concentration.
Relives gas truble.
Counters depression.

Malasana Garland Yoga pose मलासन

Malasana-Garland Pose L1
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Malasana Garland Pose also known as also known as Squat pose. stretches the ankles, groins and back torso and tones the belly.

Sit on your heels with your feet close together.
Separate your thighs slightly wider than your torso.
Exhaling, tilt your torso forward and fit it snugly between your thighs.
Retain this pose one minute.
Inhaling release the pose.

Krounchasana – Heron Yoga Pose क्रोन्चसन

Krounchasana-Heron pose L4
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Krounchasana – Heron Yoga Pose stretches the hamstrings, stimulates the abdominal organs and heart.

Position of Readiness:
Sit in Dandasana (Staff Pose).

Bring your left leg into Ardha Virasana. Then bend your right knee and place the foot on the floor, just in front of the right sitting bone. Place your right arm against the inside of the right leg (so that your shoulder presses against the inner knee). Cross your hand in front of the right ankle and grasp the outside of the right foot. Finally grasp the inside of the right foot with your left hand.
Lean back slightly, but keep the front torso long. Firm the shoulder blades against your back to help maintain the lift of the chest. Inhale and raise the leg diagonally to the floor, angled about 45 degrees, or with the foot as high as or slightly higher than your head.


Hold this position for 30 seconds to a minute. Then exhale and release the raised leg. Repeat with the legs reversed for the same length of time.

Stretches the hamstrings
Stimulates the abdominal organs and heart

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