Bharadvajasana
Technique to perform.
Sit down, bend your legs to the right so that the right foot is above the left.
Place the right hand on or next to the left knee. Place the left hand behind the back.
As you inhale, turn your body to the left and stretch your arm upwards.
Hold in this position and perform 3 to 5 breathing cycles.
Repeat on the other side.
Triangle Pose or Triangle Pose
Spread your legs apart and raise your arms out to the sides, palms facing the floor.
Turn your right foot to one side and your left foot forwards.
Keeping your back straight, tilt your body to the right.
You can place your right hand on the floor, on the outer edge of your foot, or place it on your toe.
Extend your left arm upwards and look at the palm of your hand.
In this position, take a few deep inhalations and exhalations.
Repeat the asana to the left.
Titan asana or Butterfly pose
Technique
Sit on the floor with a straight back and straight legs, bend your knees and bring your feet together.
Hold your feet with your hands and move your hips up and down with a small amplitude for 30 seconds.
As you exhale, bring your knees apart and bend them, keeping your back straight.
Try to keep your knees flat on the floor while pulling your belly up to your feet.
Take several deep inhales and exhales during this stretch.
Bharadvajasana
Technique to perform.
Sit down, bend your legs to the right so that the right foot is above the left foot.
Put the right hand on the left knee or next to it. Put your left hand behind your back.
As you inhale, turn your body to the left and reach upwards.
Hold in this position and perform 3 to 5 breathing cycles.
Repeat on the other side.
Virasana
Technique.
Stand on all fours with your legs apart.
Sit on the floor with your buttocks on the floor.
Extend your arms in front of you and lean forward, trying to reach your chest to the floor.
Keep your back straight and breathe deeply.
Hold for 40-60 seconds.