Yoga classes: Best yoga asana

How to do???????

Start with the kneeling position or vajrasana.
Now, raise the buttocks up and bend forward, placing the palms on the floor in the front of you.
The palms should be spaced at shoulder length and the hands should be straight. The knees and lower legs are rested on the floor.
Now, take your legs back with the legs supported on the toes.
This is the high plank pose where the knees are above the ground and you are supported by the palms and the toes.
From the high plank pose lower the knees to the ground and bend the elbows bringing the torso closer to the floor. At this point the two hands are on the sides, elbows bend and the chest above the ground.
Raise your knees above the floor, so that the body is in straight line, horizontal to the ground. The entire weight of the body is resting on the plans and the toes.
This is the final position. Maintain this position for as long as you are comfortable.
To release the position, make the hands straight and lower the knees to the ground to come to the high plank pose.
Then bend the knees and bring back the buttocks to the kneeling position.

It's benefits........

Dandasana or the staff pose:-

How to do???????

Sit on the floor and stretch your legs in fefro of you.
Place the hands on the sides on the floor.
Bring the two legs together with both the feet touching each other.
Put slight pressure on the floor with your palms and raise your spine up. The back and the head should be held straight and gaze forward.
Flex the feet backwards so feel a slight tug under the legs muscles.
Broaden the chest so that the two shoulder blades are pulled towards each other in the back. If you have a weak back, you may use the support of the wall to do this pose.
Push the thighs to the floor and make sure the legs are straight. If your hamstring are tight, then you may use a blanket under your legs.
Breathe normally and maintain this position for as long as you are comfortable.

It's benefits.........

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