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SUKHASANA
1. Sit down, cross your legs and put your hands above the knees.#
2. In each hand, touch the main finger with your thumb.#
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B.KONASANA
1. Sit down with your back straight.#
2. Bend the legs putting your feet into your groin.#
3. Push the knees to the floor while hold you the feet.#
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S.B.KONASANA
1. Sit down with your hands at both sides of your hips.#
2. Slowly lean back and put your back on the floor and stretch out your arms above your head.#
3. Lie down and stretch your arms above your head.#
4. Put your feet together.#
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VRKSANA
1. With the right hand bring up the right leg.#
2. Bend the leg and hold the ankle until your foot touches the thigh.#
3. Release the ankle and put your arms together.#
4. Bring your right leg round so the knee is pointing to the right.#
5. With your hands together, bring up the arms above the head.#
6. Come back to the start position and repeat with the other foot.#
<5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,4,3,2,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,2,3,4,5,>
VIRABHADRASANA
1. Open your legs and arms in and put your hands above your head.#
2. Turn your right leg forwards in a right angle with the body.#
3. Put your hands and put your palms together over the head.#
4. Bend the knee until it's at a right angle from the body.#
5. Stay in this position for 15 to 20 seconds.#
6. Straighten up your leg and face forwards.#
7. Bring down your arms and rest before repeat to the other side.#
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S.BANDHASANA
1. Lie down face up with your feet slightly apart.#
2. Bend the knees and bring the heels towards your bottom.#
3. Contract your bottom and bring up the hip from the floor.#
4. Slowley lower your back, back down towards the floor until your back is flat on the floor.#
5. Stretch your legs and relax.#
<16,16,16,16,16,16,16,16,16,16,16,16,16,16,16,16,16,16,16,16,15,14,13,10,11,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,13,14,15,16,>
SARVANGASA
1. Lie down with your legs bent and your arms on the floor.#
2. Bring up your legs to your head.#
3. Put your hands in your back while you bring up your legs.#
4. Put your legs straight up and inline with your body.#
5. Put your arms on the floor and very slowly let down yourself go back down to the starting position.#
<6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,7,8,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,9,8,7,6,>
U.KONASANA
1. Move your legs apart as far as you can go and move your body forwards.#
2. Extend your arms and put your fingers onto your toes.#
3. Stretch your body forwards and try to touch the floor with your head.#
4. Stay in this position for 20 seconds more or less.#
5. Bring up the head and body. Release the feet and rest.#
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