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a) Tadasana (Mountain Pose)
Procedure:
Stand erect with feet together and arms by the sides.
Slowly raise both arms overhead, interlock the fingers, and turn the palms upward.
Raise the heels and stretch the entire body upward.
Maintain balance and breathe normally.
Hold for a few seconds, then slowly return to the starting position.
Benefits:
• Improves posture and body alignment
• Strengthens legs, arms, and spine
• Increases height in growing children
• Improves balance and concentration
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b) Padahastasana (Forward Bend Pose)
Procedure:
Stand straight with feet together.
Inhale and raise both arms upward.
Exhale and bend forward from the waist.
Try to touch the toes or place palms on the floor beside the feet.
Keep the knees straight and head close to the legs.
Hold briefly, then slowly return.
Benefits:
• Improves flexibility of the spine
• Strengthens abdominal muscles
• Improves digestion
• Reduces stress and fatigue
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c) Vajrasana (Thunderbolt Pose)
Procedure:
Sit on the floor with legs stretched forward.
Fold the legs at the knees and sit back on the heels.
Keep the spine straight and hands on thighs.
Close eyes and breathe normally.
This asana can be practiced after meals.
Benefits:
• Improves digestion
• Reduces acidity and gas problems
• Strengthens thigh and calf muscles
• Helps in meditation and concentration
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d) Dhanurasana (Bow Pose)
Procedure:
Lie flat on the stomach.
Bend the knees and bring the heels close to the buttocks.
Hold the ankles with both hands.
Inhale and lift the chest and legs upward, forming a bow shape.
Hold the position for a few seconds and breathe normally.
Exhale and slowly relax.
Benefits:
• Strengthens back and abdominal muscles
• Improves flexibility of the spine
• Stimulates digestive organs
• Helps reduce obesity
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e) Bhujangasana (Cobra Pose)
Procedure:
Lie on the stomach with legs extended and palms under shoulders.
Inhale and slowly lift the head and chest upward.
Straighten the arms partially, keeping the lower body on the ground.
Look upward and hold the position briefly.
Exhale and return to the starting position.
Benefits:
• Strengthens the spine
• Improves posture
• Relieves back pain
• Improves lung capacity
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f) Padmasana (Lotus Pose)
Procedure:
Sit on the floor with legs stretched forward.
Place the right foot on the left thigh and left foot on the right thigh.
Keep the spine straight and hands on knees in chin mudra.
Close the eyes and breathe slowly.
Remain steady for meditation.
Benefits:
• Calms the mind
• Improves concentration and memory
• Helps in meditation and pranayama
• Improves flexibility of knees and ankles