Balancing Āsanas

Utkaṭāsana, Vṛkṣāsana, Kākāsana, Mayūrāsana, Paripūrṇanāvāsana

Stand on your mat, with hip-width apart.
Breathe in, and lift your arms over and above your head, lifting your torso, while keeping the knees bent.
Breathe out, keep your arms up, and bend your knees as if you are sitting on a chair. Making sure the knees and toes are in one straight line.
Stay there as long as you comfortably can and then slowly come up, straightening your legs and lowering your arms down.

Stand on your mat, with hip-width apart.
Lift the left leg and place the left foot sole on the right inner thigh, toes facing down and maintain the balance on the right foot.
Breath in, lift your arms up, joining the palm over and above your head making a namaste with hands and gaze at one point in front of you.
Keep breathing normally and hold the posture for as long as you comfortably can.
To release, breath out, slowly bring your arms down, and release your left foot.
Repeat with the other foot now.

Sit in deep squat position.
Place your hands on the mat, in front of you, with the fingers wide open.
Lift your hips up and place the inner thighs on the upper arms.
Firmly press your inner thighs to your upper arms.
Slowly lift your one foot up and try to balance on the toes of the other foot.
Once you maintain the balance, lift your other foot off the mat and try to stay there for 5-10 breaths.
To release, carefully land your feet back on the mat. Sit comfortably and rotate your wrist to release any tension from the posture.

Sit comfortably in Vajrāsana and keep some distance between the knees.
Firmly place your palms on the mat in front of you, with fingertips pointing backwards, towards your feet.
Slowly bend your elbows and press them towards your belly. Keeping the elbows near navel area.
As you rest your torso on the upper hand, slowly straight up your legs extending back and keeping your knees straight. Maintain the body balance on palms and toes.
Now slowly, keeping your core tight, try to lift your legs. Look forward and gaze at one point to maintain the balance.
Balance here for as long as you comfortably can.
To release, slowly drop the toes and knees on the mat. And carefully sit back in Vajrāsana.

Sit on your mat with your knees bent and your feet flat on the floor.
Lean back slightly while keeping your spine long and your chest lifted.
Lift your feet off the floor so your shins come parallel to the ground.
Engage your core and keep your back straight, not rounded.
If you feel steady, straighten your legs to form a “V” shape with your body.
Reach your arms forward at shoulder height with your palms facing each other.
Keep your gaze soft and breathe steadily as you hold the pose for 20–40 seconds.
Lower your feet gently and release the pose.

Sway with San