By Milena Shizika
Begin by standing behind the mat and slowly work your way onto the mat. Step one foot on and then the other. Keep your feet hip distance apart. Spread the weight of your body on both feet. Elongate through the spine and put your hands in Anjali mudra to keep the energy sealed in your body. Close your eyes and focus on the Shambavi mudra. Keep this pose up to 3 minutes. If you can not stand on the mat with bare feet then use light socks.
Keep your feet hip distance apart and elongate through the spine. Extend your arms overhead and interlace your fingers rotating your palms to the sky. Inhale and elongate even more, exhale and bend laterally to one side of the body. Look forward and for a bigger challenge try to look to the sky. Exit the pose with an inhalation and repeat on the other side. Repeat on both sides for at least 5 times staying in the full expression of the pose for at least 3 breaths.
Keep your feet hip distance apart. Inhale and bend your knees, tuck the tailbone, elongate through the spine and extend your hands overhead. Try to keep your knees hip distance apart and prevent them from closing in. Keep this pose for up to 3 minutes.
Make your way to the mat and lie on it with your belly facing down. Keep your arms in front of your body shoulder distance apart, and keep your feet hip distance apart. Inhale and lift your left arm, right leg and head from the ground. Elongate through the spine and gaze directly in front of you at the ground to keep your neck from crunching. Breath deeply and leave the position with an exhale. Repeat on the other side and try to stay in the positions for at least a minute and a half.
Continue lying on the ground belly facing down. Keep your feet hip distance apart, or if you want a challenge, keep your legs and feet together. Arms are at the sides of the body. Inhale and lift your torso from the ground interlacing your fingers at the back. With another inhale let the hands pull you slightly back and lift your torso up even more. Stay there and breath. Squeeze your gluteus muscles to protect your lower back. Keep this position for up to 3 minutes and leave the pose with an exhalation. Take 5 long breaths for rest.
Starting from the same position inhale and lift your torso, arms and legs to the sky. Squeeze your gluteus muscles and elongate through the spine. Breathe deeply and if you want more of a challenge try to bring your legs and feet together. Keep this pose for up to 3 minutes and leave the pose with an exhalation. Take 5 long breaths for rest.
Start from the same position. Bend your knees and try to grab your feet with your hands. Inhale and lift up. Remember to elongate through the spine and to bring your toes together. If you feel the need to open your feet wide keep in mind that your knees shouldn’t go much further than hip distance apart. Breath deeply. Try to keep the pose for 1,5 minutes. Exit with exhalation and take 5 long breaths for recovery or even take BALASANA (off the mat) for as long as you need.
Place your hands on the mat and your knees on the floor. Keep your abdominals firm so you are not transferring too much weight on your hands. Inhale and let the belly drop while you are extending the spine and gazing up, exhale while you are sucking in and firming the belly. Repeat for at least 5 times with slow tempo trying to make your breaths as long as possible.
Sit on the mat with your legs lying straight on the floor. Bend right knee and place right foot from the outer side of the left knee. Lift your hands up and elongate through the spine while inhaling. Rotate to the right, hug your knee with your left elbow and place your right palm to the floor as close to your back as possible. Try to keep this pose for up to 1,5 minutes and exit while you are inhaling. Repeat on the other side.
Sit comfortably on the mat and bring your feet close. Keep your back extended and grab your legs behind your knees. Slowly lift up your feet from the ground. Try to let go of your legs and to straighten your knees. Balance and breathe, keeping your belly engaged all the time. Keep this pose for up to 2 minutes. Exit the pose with an exhalation, put your knees on the ground, hug your knees and put your forehead on the knees taking 5 long breaths for rest.
Sit comfortably on your mat, keeping your legs straight and placed on the mat. Keep your back straight and put your palms to the floor directly by your hips. If you do not have the flexibility to keep everything straight bend your knees and keep the heels on the ground. Be careful not to let your shoulders rise, keep them down and away from the ears. Stay in this pose for up to 3 minutes and exit from the pose with an exhalation.
BREATH OF FIRE
Sit in a comfortable position (sukhasana or any other) and keep your back straight. Put your palms on your knees. Inhale deeply and start the breath of fire by pumping breath out of your lungs while you are contracting the abdominals to push even more breath out. Try to keep your inhales and exhales equal, quick and strong. Your whole belly is engaged, and your spine is elongated the whole time. Do this for up to 5 minutes.
Start in the same position and inhale deeply. Emphasize the exhale by contracting and firming all the muscles beneath your navel. Your upper belly and back should be steady and the only movement is happening beneath your belly point. Every inhale is short and every exhale is strong and deep. Do this breathing in cycles of 15 to 30 exhalation and then take rest with one deep and long inhale and exhale. Repeat for up to 150 exhalations or 2 cycles of 75 exhalations, 3 cycles of 50 exhalations, 5 cycles of 30 exhalations, 6 cycles of 15 exhalations. Take a rest with Ujjayi breathing for up to 3 minutes.
Lie on your mat with your back facing down. Turn your palms to the sky, and keep your legs apart. Elongate the neck by pulling your chin slightly to the chest bone. Close your eyes and begin Ujjayi breathing. Focus on the breathing and try to keep your inhales and exhales equal. Stay in this pose for up to 10 minutes.