Things You'll Need:
- Yoga mat Books
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Step 1
Sit on your yoga mat and do the sukhasana with breathing exercises and shoulder lifts. Cross your legs by placing both feet under opposite knees. Keep your head in neutral position and your back straight, but do not over-arch. Clasp your hands on your knees and close your eyes. Allow your system to relax. Take a deep breath and then exhale. Inhale again, but this this time, slowly lift your right shoulder as you do. Then exhale as you lower your shoulder back down. Inhale for the third time, then gradually elevate your left shoulder and exhale as you lower it. Inhale once again and slowly lift both your shoulders as high as you can, breathing out as you bring them back down. Do this shoulder sequence three to five times, then relax.
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Step 2
Perform the dandasana with pursed-lip breathing. Sit on your yoga mat with your legs stretched out in front of you. Make sure that your lower extremities are close to each other and extended; do not lock your knees. Bring your feet close together as well, with your toes pointing up. Keep your head in neutral position and straighten your spine. Draw your shoulders back and lift your chest. Then extend your arms to the sides of your body, with your palms lying flat on the floor. If you can hardly reach the floor, improvise by placing two equally thick books on the sides of your body, and place your palms flat on them. Hold your dandasana position for 30 seconds to 1 minute. Perform pursed-lip breathing as you hold your pose. Inhale through your nose in two counts, then pucker or purse your lips as you exhale in four counts.
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Step 3
Find a space where you can lean your back against the wall to perform upavista konasana. Start in dandasana pose, with your back straight and leaning against the wall. Roll you shoulders back, allow them to touch the wall and lift your chest at the same time. Hold your dandasana pose for 10 seconds, breathe in and breathe out. Inhale once again and exhale as you open your legs as wide as you can. Use your hands to push both your legs farther to each side. After doing so, position your hands behind your buttocks, with your palms flat on the floor. Adjust your position by distributing your weight equally on your sitting bones. Slowly rotate your legs so your kneecaps are facing up. Press the bottom part of your lower extremities, including your the bottom part of your feet, on the floor. Maintain this stretched position for 30 to 40 seconds, then relax. As you hold your position, make sure to incorporate rhythmic breathing.
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Step 4
Execute the baddhakonasana with arm-stretching exercise. From dandasana pose, slowly flex your knees and bring both your feet together in front of you. Keep the soles of your feet together, then gradually pull them closer to your body. Lean your torso slightly forward and allow your hands to rest on your knees. Inhale and then exhale as you push both your knees down on the floor. Open up your chest and your abdominal area as you maintain this position for 30 seconds to 1 minute. After holding your baddhakonasana pose, clasp your hands together and twist so your palms are facing outward. Gently stretch both your arms, inhale and then exhale as you carefully lift your torso to a straight position. Your stretched arms are overhead when your torso is back in straight position. Inhale again and exhale as you bring your torso back to a slightly inclined position. Repeat this procedure three to five times.
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Step 5
Stand straight, keeping your feet close together and your arms at your sides for the ardha chakrasana pose. Keep your head in neutral position and your back straight. Roll your shoulders back and lift your chest. Inhale as you slowly elevate your right arm and stretch it overhead (fingertips pointing the ceiling). Then exhale as you gradually bend your body to the left side. Inhale again as you bring your torso back to straight position, then exhale as you lower your right arm back to the side of your body. Do the same procedure when elevating your left arm. Perform this yoga exercise three to six times, then relax.
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Step 6
Relax your whole system by performing the tadasana samasthithi pose. Stand straight and keep your feet close together. Extend your arms to the sides of your body, with your fingers elongated and pointing directly on the floor. Keep your head in a neutral position and your back straight. Roll your shoulders backward and lift your chest. Distribute your weight equally on both your feet and straighten your legs but do not lock your knees. Tighten your buttocks, as well as your abdominal muscles. Look straight ahead and breathe with ease. Maintain this yoga pose for 30 seconds to 1 minute.
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Step 7
Ask your doctor if it is safe for you to do the anuloma viloma (alternate nostril breathing). This is one of the many effective yoga breathing techniques. Sit comfortably on a chair. Begin by slightly inserting your index and middle fingers in your nostrils. Position your thumb on the right side of your nose and your ring and little fingers on the left. Close your right nostril, using your thumb, then inhale deeply with your left nostril in four counts. Close both your nostrils and hold your breath for 16 counts. Then exhale through your right nostril at eight counts, closing the left with your ring finger. Reverse the procedure and perform up to three sets. You can increase the number of repetitions if you feel you are getting used to doing this exercise.
