字幕表 動画を再生する 英語字幕をプリント Sit with your legs stretched out, bend the right knee and place it on the left thigh.Repeat the same step with the other leg. Make sure that the soles of the feet point upward and the heels are close to the abdomen. Place your hands on your knees, close your eyes and relax. Come on to the floor on your hands and knees. Inhale while raising the head and repressing the spine so that the back becomes concave. Exhale while lowering the head stretching the spine upwards and pulling the buttocks. The hands should be in line with the knees, the arms and thighs should be perpendicular to the floor. The knees may be slightly separated so that they are well aligned under the hips. Repeat it 5 to 10 rounds. Stand straight, fold your left leg and place the sole of your along with your inner thigh.Inhale and raise your arms up, bring your palms together. Hold the position for 10 seconds and exhaling lower your arms and your leg back to the start position. Now repeat the same with the other side. Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your arms up lean backward and slowly reaching the heels with your hands. push the hips forward and bend the spine as far as possible. Remain in this final position for as long as its comfortable. return to the starting position by slowly releasing the hands from the hips one at a time. Its important that this asana is followed by a forward bending asana like Shashankasana. Sit with the legs outstretched slowly bend forward and try to grasp your big toe with your fingers. Try to touch your knees with the forehead. Hold the position for as long as its comfortable. You can ask your instructor to help you with this asana. Sit with the legs stretched out. Bend the left leg. Place your foot close to your hip.Bend the right leg and bring the foot behind the left knee. Inhaling place your left arm over the right knee rotate your torso placing your hand next to the left thigh. Look over to your right shoulder. Hold the posture for a few seconds. Reverse the movement to come out of the posture and repeat on the other side. Lie on your stomach palms to the side of your shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight. Hold the position for few seconds. Slowly release the upper back by bringing the arms,lower the navel, chest, shoulders and finally the forehead to the floor. Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands. Inhale while raising your thighs and chest simultaneously arching your spine as much as possible.Hold the position for as long as its comfortable. Exhaling return to the original position. Support yourself on your elbows and raise your legs up to 45 degrees. Stretch your arms out towards your knees. Hold the position for few seconds and lower your legs, hands and head. Lie on your back with feet together. Using your arms for support inhale and raise both legs slowly roll the buttocks and spine on the floor raising the trunk to a vertical position The elbows should be about shoulders width apart. gently push the chest forward so that it presses firmly against the chin. Release your hands and place your arms on the floor beside the body with the palms down. Slowly lower the torso, the buttocks, and the legs. Relax in Shavasana. Lie on your back with feet together. place your arms beside your body with your palms facing down. Using your arms for support inhale and raise both legs keeping them straight and together. Slip your legs in an arch over your head till your toes touch the floor. Relax and hold the final pose for as long as its comfortable. Exhaling lower your legs and go back to the starting position. Lie on your back with feet together and hands underneath your hips. Inhaling arch your chest up and rest your crown on the ground. Hold the posture for around 10 seconds Lie on your back with your legs straight. Fold your legs and bring your knees close to your chest. Wrap your arms around your legs and draw them as close as possible. Bend your neck and try to touch your knees to your forehead. Maintain the posture for few seconds. Bring down your head and neck on the floor and release arms from the knees. Straighten your legs and return to the starting position. Lie on your back with arms away from the body palms facing upwards. Feet should be slightly apart. Head and spine should be in straight line. Relax the whole body and be aware of the breath.