This routine is meant to be followed during the first of four months.
You are watching a tutorial series devoted to developing an aptitude for Yoga.
In the next video, you will learn the sequence for the second of four months.
This four month series is meant to build a strong foundation in the practice of yoga.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.
Sitar by Shri Basab Sen
In this video you will learn the sequence of postures for the first month.
Hold each pose for thirty seconds to a minute or as long as you are comfortable.
Start by doing the mountain pose.
This asana improves your posture, firms your abdomen and buttocks and strengthens your feet, legs, and hips.
Next, do the standing forward bend.
This pose increases the blood flow to the brain, tones the abdominal organs and stretches the legs and the back.
The following pose is the downward facing dog.
Feel the stretch in the shoulders, the lower back, the back of the legs and the achilles tendons.
Move on to the staff pose.
It aids digestion and tones the kidneys.
The following asana is the hero pose.
It aids digestion and increases the flexibility in the legs.
Next bend forward and extend into the downward facing hero pose.
This asana reduces high blood pressure, acidity and flatulence.
The following pose is the forward seated bend.
It calms the mind, stretches the back and the legs, and relieves indigestion.
Next, get into the lateral twist pose.
This pose relieves pain occurring in your neck, shoulders and back and also increases the flexibility of your spine and hips.
Repeat the asana on the other side.
Lie down and get into the bridge pose.
It relieves backache and neck strain and strengthens the spine.
Finish by resting for five minutes in the corpse pose.
Concentrate on your breathing and relax the mind.