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# Lotus Pose The Lotus Pose, also known as Padmasana in Sanskrit, is a seated meditation pose that is commonly practiced in yoga. Here are the steps to do Lotus Pose:
- Start by sitting on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot on your left thigh as close to your hip as possible.
- Next, bend your left knee and place your left foot on your right thigh as close to your hip as possible.
- Place your hands on your knees with your palms facing down.
- Lengthen your spine, keeping your shoulders relaxed and your chin parallel to the floor.
- Close your eyes and take deep breaths, focusing on your breath and letting go of any tension in your body.
- To come out of the pose, gently release your legs and return to a seated position with your legs extended in front of you.
It's important to note that the Lotus Pose requires flexibility in the hips and knees, so if you are new to yoga or have any injuries or limitations, it's best to work with a qualified yoga teacher who can help guide you into the pose safely and effectively.
# Butterfly PoseThe Butterfly Pose, also known as Baddha Konasana in Sanskrit, is a seated yoga pose that helps to stretch the hips, groin, and inner thighs. Here are the steps to do the Butterfly Pose:
- Start by sitting on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
- Hold onto your ankles or feet with your hands.
- Lengthen your spine and sit up tall, bringing your chest forward and keeping your shoulders relaxed.
- Gently press your knees down toward the floor to deepen the stretch.
- You can hold this pose for several breaths or longer, focusing on your breath and relaxing any tension in your body.
- To release the pose, bring your knees together and extend your legs in front of you.
It's important to note that if you have any knee or hip injuries, it's best to approach this pose with caution and work with a qualified yoga teacher who can help guide you into the pose safely and effectively.
# Pelvic Lift PoseThe Pelvic Lift Pose, also known as Setu Bandha Sarvangasana in Sanskrit, is a yoga pose that helps to strengthen the back, glutes, and legs while also stretching the chest and neck. Here are the steps to do the Pelvic Lift Pose:
- Start by lying on your back with your knees bent and your feet flat on the floor, hip-distance apart.
- Place your arms by your sides with your palms facing down.
- Inhale and press your feet and arms into the floor, lifting your hips up toward the ceiling.
- Roll your shoulders under and interlace your fingers behind your back, pressing your arms into the floor to lift your chest and expand your chest and shoulders.
- Keep your thighs parallel to each other and press your feet and arms into the floor to lift your hips as high as possible.
- Hold this pose for several breaths or longer, focusing on your breath and relaxing any tension in your body.
- To release the pose, slowly lower your hips back down to the floor and release your hands.
It's important to note that if you have any neck or back injuries, it's best to approach this pose with caution and work with a qualified yoga teacher who can help guide you into the pose safely and effectively.
# Supported Bridge PoseThe Supported Bridge Pose, also known as Setu Bandha Sarvangasana with props, is a restorative yoga pose that helps to release tension in the lower back and hips while also gently opening the chest and shoulders. Here are the steps to do the Supported Bridge Pose:
- Start by lying on your back with your knees bent and your feet flat on the floor, hip-distance apart.
- Place a yoga block or bolster under your sacrum, the bony part at the base of your spine.
- Adjust the height of the block or bolster to a comfortable level that allows you to relax into the pose.
- Stretch your arms out to the sides with your palms facing up, or you can place your hands on your belly or chest.
- Close your eyes and take several deep breaths, focusing on your breath and allowing your body to relax and release any tension.
- You can hold this pose for several minutes, allowing your body to fully relax and release.
- To release the pose, gently press your feet into the floor and lift your hips up slightly, then remove the prop and lower your hips back down to the floor.
It's important to note that the Supported Bridge Pose can be modified with different props to adjust the height and intensity of the pose, so it's best to work with a qualified yoga teacher who can help guide you into the pose safely and effectively.
# Cobra Pose
The Cobra Pose, also known as Bhujangasana in Sanskrit, is a yoga pose that helps to strengthen the back, shoulders, and arms while also stretching the chest and abdomen. Here are the steps to do the Cobra Pose:
- Start by lying on your stomach with your legs extended behind you and your hands placed on the floor next to your shoulders.
- Press the tops of your feet and thighs into the floor and engage your core muscles.
- Inhale and slowly lift your chest and upper body off the floor, using the strength of your back muscles and keeping your elbows close to your sides.
- Keep your shoulders relaxed and down away from your ears.
- Hold the pose for several breaths, focusing on lifting and lengthening your spine and opening your chest.
- Exhale and slowly release the pose, lowering your chest and upper body back down to the floor.
- Rest your forehead on the floor and take several deep breaths, relaxing any tension in your body.
It's important to note that if you have any neck or back injuries, it's best to approach this pose with caution and work with a qualified yoga teacher who can help guide you into the pose safely and effectively. Also, avoid pushing yourself too far into the pose or causing any pain or discomfort.
# Warrior IIThe Warrior II pose, also known as Virabhadrasana II in Sanskrit, is a standing yoga pose that helps to strengthen the legs and core muscles while also opening the hips and chest. Here are the steps to do the Warrior II pose:
- Start by standing at the top of your mat with your feet hip-distance apart.
- Step your left foot back about 3-4 feet and turn your left foot out to a 90-degree angle, keeping your right foot facing forward.
- Bend your right knee and align it with your ankle, making sure your knee doesn't go past your ankle.
- Keep your left leg straight and strong, pressing your left heel down into the floor.
- Reach your arms out to the sides, parallel to the floor, with your palms facing down.
- Keep your shoulders relaxed and down away from your ears.
- Turn your head to gaze over your right hand.
- Hold the pose for several breaths or longer, focusing on grounding through your legs and opening your chest and hips.
- To release the pose, straighten your right leg and step your left foot forward to meet your right foot.
- Repeat the pose on the other side, stepping your right foot back and bending your left knee.
It's important to note that if you have any knee or hip injuries, it's best to approach this pose with caution and work with a qualified yoga teacher who can help guide you into the pose safely and effectively. Also, avoid pushing yourself too far into the pose or causing any pain or discomfort.
# ShoulderstandThe Shoulderstand, also known as Salamba Sarvangasana in Sanskrit, is an advanced yoga pose that helps to improve circulation, digestion, and respiratory function. Here are the steps to do the Shoulderstand:
- Start by lying on your back with your arms at your sides, palms facing down.
- Inhale and raise your legs up towards the ceiling, keeping them together and your toes pointed.
- Press your hands into the floor and lift your hips up, bringing your legs over your head until your toes touch the floor behind you.
- Walk your hands up your back and support your lower back with your hands, keeping your elbows shoulder-width apart.
- Lift your legs up towards the ceiling, keeping them straight and together.
- Keep your neck in a neutral position, gazing towards your toes or towards the ceiling.
- Hold the pose for several breaths, focusing on breathing deeply and relaxing any tension in your body.
- To release the pose, slowly lower your legs back down to the floor and roll your spine down onto the mat, one vertebra at a time.
It's important to note that the Shoulderstand is an advanced yoga pose that requires strength, flexibility, and proper alignment. If you're new to yoga or have any neck or shoulder injuries, it's best to work with a qualified yoga teacher who can help guide you into the pose safely and effectively. Also, avoid pushing yourself too far into the pose or causing any pain or discomfort.