Ekpadasana (one leg pose or tree pose)
Stand erect with the feet together and arms alongside the body.
Focus the eyes at a point in front of you and find your balance.
Place the right foot on the liner side of the left thigh near the groin.
Join the hands in line with the sternum.
Breathe normally and retain the posture for one minute.
Repeat with the other leg.
Helps nerve control.
Helps in neuromuscular coordination.
Relaxes the muscles of the leg.
Sarvangasana (shoulder stand yoga pose)
Lie in the supine position or on stomach. Raise legs slowly upward and bring it to a 90-degree angle. Bring the legs towards head by raising the buttocks up. Raise the legs, abdomen and chest to form a straight line.
Place the palms on your back for support. Place the chin against the chest.
Maintain the position for 30 seconds or more.
Slowly return to the original position. First lower the buttocks with hands supporting the back and slowly come to the surface or the original position.
Repeat twice or thrice.
Natarajasana (standing mermaid variation)
Stand with your weight evenly distributed on all four corners of the foot. Engage the core and thigh.
Pull the foot into hand, draw it all the way into elbow crease. Hook your elbow around your foot and keep it there.
Exhale and hinge forward at the hips until your hands can meet easily in a bind.
Continue to kick foot into the elbow crease and lift your head towards the sky.Hold for five to eight breaths, then switch sides.
Dhanurvakrasana (bow pose)
Lie down in prone position (on your stomach).
Exhale, bend your knees and hold the ankles with the hands.
While inhaling raise the thighs, head and chest as high as possible.
Try to maintain weight of the body on lower abdomen.
Exhaling, in 3 seconds, bring the head down and simultaneously, release the ankles and unfold the legs.
Lie down into makrasana (crocodile pose).
Stretches the entire front body, ankles, thighs and groins, abdomen and chest, throat, and hip flexors.
Strengthens the back muscles.
Stimulates the organs of the abdomen and neck.
Hastapadasana (hand to foot pose)
Stand erect with your feet together.
Stretch or bring the arms above your head.
Breathe out, bend down and hold the calves.
Let the head touch the knees if convenient.
While breathing in raise the head up and come back to normal position.
Keeps the spine supple.
Stretches the muscles of the legs (hamstrings).
Increases abdominal pressure through maximum stretch of the posterior muscles.
Chakrasana (wheel pose)
Lie on your back with feet apart, bend your knees and place your feet on the ground close to your body. Bring palms under your shoulders so the fingers point towards the shoulders and elbows are shoulder-width apart.
Inhale and press your palms firmly into the floor. Lift your shoulders and elbow firmly into the floor.
Your feet should be pressed firmly into the floor. Inhale and lift your hips up. The spine should be rolled up so that it resembles a semicircular arch or wheel.
Straighten arms and legs so that the hips and chest maybe pushed up. Hold for at least 15-30 seconds.
Bend your elbows to lower your head and shoulders to the floor. Then bend your knees and bring your spine and hips back to the ground and relax.
Strengthens liver, pancreas and kidneys.
Excellent for heart.
Good for infertility, asthma and osteoporosis.
Zainab is a yoga and Pilates instructor as well as a nutrition and weight management coach.
Zainab is a trainer at Enhance. Enhance provides on-demand personal training through its mobile app.