Exercise-33: Up and down viewing Maintain the same position as in exercise 32. Place both fists on both knees with both thumbs pointing upwards. Keeping both arms straight- slowly raise the right arm as high as possible-...

Exercise-30: Side viewing Assume a sitting position with legs outstretched in front. Hold the arms straight and out to the sides at shoulder level; with thumbs pointing upwards. Without moving the head focus the eyes on the...

Exercise-28: Udarakarshan asana Assume a squatting pose with hands on the knees. Bend left knee to the ground while turning the trunk to the right- as much as possible. Keep the hands on the knees and look...

Exercise-26: Namaskara Assume a sitting position with feet flat on the floor and knees fully bent and wide apart. Place the hands together in a gesture of prayer. Press elbows against the inner sides of the knees....

Exercise-24: Pulling the rope Assume sitting position. Raise the arms alternatively up and down as though pulling a rope Benefit- This asana is helpful for strengthening and loosening the arm and shoulder muscles. Helps in developing a...