1. Sukhasana
It is an beginners exercise, and also called easy pose. Yogo trainners teach this exercise first to give the desire comfort to the beginners. It is a best treatment to reduce anxiety, stress and mental triedness. Sit with the legs tucked inside the opposite thighs. The hands should be placed on the kness, the spine should be vertically straight then breathe in and out for 15 to 30 times.
2.Naukasana
This exercise will cure many physical disorders and also called boat pose. It helps to strengthen the lungs, liver and also helps to increase the circulation of blood, maintain the sugar level. Lie on one's back with legs together and the head on the thighs, without touching them. With regular interval of time do it 5 time. It also improve digestion and reduces belly fat.
3.Dhanurasana
This exercise is effective in making the back fiexible, and also called bow pose. It helps in weight loss and boosts digestion and blood circulation. Lie on the stomach with hands on the feet and pull backwards. The body should make a bow like posture In this posture your total body will rest with the support of stomach. Your entire body is stretched Do this exercise for 3 times.
4. Vakrasana
Half spinal twist pose. It help to control high blood sugar levels, improve circulation, aid weight loss while flattening your tummy. Place your right foot high up on the left thigh and the hand should be over the head with the palm together. The spine must be straight and the foot flat and frim, change the position and try the other leg.
5. Kakasana
It enhance the mental and physical balance, and also called Crow pose. It improve concentration power and make your mind free and light. It is a difficult excercise they need to many practice to perform it. They need to squat and keep the legs slightly apart with the hands firmly on the floor, uplift your body and the hand on the floor.
6.Bhujangasana
This exercise is thought to reduce back and lower back pain, also called Cobra stretch. It releases stress in adrenal glands and kidneys. First lie down on the floor on the stomach, the hand should be on the floor after the upper body should be stretched and uplifted. You can do this excerise daily for 5 times.
7.Halasana
This exercise will strengthen and relaxes our body. It circulate and improves blood pressure and lowers blood suger level. It keeps the spinal muscles strong and youthful. Lie on your back with the hands on each side and lift both legs and place the feet over the head. After complete practice do this exercise daily to make your back bone flexible.
8.Sarvangasam
This posture strengthens muscles and lower the chances of kidney and bone disease. It is also called shoulder stand. It involves the thyroid gland and stimulate metabolism protein and blood circulation. First lie on the floor and stand on the shoulder.
9.Shivsasana
It is called king of asana's, the most difficult exercise to do. It involves the brain, spine and entire nervous system, gives strength to the respiratory system, concentration and memory. To begin take the support of a wall, keep the spine straight with your head down and feet up.
10.Gomukhasana
This exercise helps to open up the hip. It is the basic exercise to do, also called cow face pose. It helps in arms, hips, thighs and back muscle relaxation. Slide the knees together then the right leg should be over the left leg, the right foot going under the left.
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