Seated Āsanas

Daṇḍāsana, Paścimottānāsana, Pūrvottānāsana, Baddhakoṇāsana, Bitilāsana, Biḍālāsana, Ardha Matsyendrāsana,

Sit straight on the mat, with legs outstretched in front of you. Make sure the spine is erect.
The hands are placed next to the hips, in case of discomfort move your palms slightly behind the hips. Press the thighs firmly on the mat.
Keep pulling your feet towards you and thighs on the floor without lifting them from the mat. Maintain the posture for as long as you comfortably can.

Sit on the mat with the spine straight and stretch the legs straight forward.
Inhale and slowly bend forward without arching the spine and try touching the feet with both the hands.
Bend as much as you possibly can, do not overstretch initially. Once you feel comfortable touch your forehead to the knees. Keep breathing comfortably and hold the posture for 10-15 seconds initially.
To release, extend your arms forward and slowly raise your hand over and above your head. Now slowly bring your arms next to the body and relax.

Sit with the legs stretched forward, in Daṇḍāsana.
Place your palms behind your hips, with fingers facing the feet.
Raise the pelvis up to form a straight line from head to toe, bend the head backward so not put any strain on the head or spine.

Start by sitting in Daṇḍāsana. Bend your knees and join the feet soul together, holding your feel soul with both the palms.
Slowly keep pressing the knees closer to the mat or ground. Do not force the movement.
Do not arch the shoulders, roll them back and keep the shoulders away from the ears.
Start flapping your knees up and down, try to touch the mat with your thighs when flapping the legs down.
Repeat the moment for some time and then slowly stop. Release the legs and come back to Daṇḍāsana.

Come on the mat in tabletop position- with hands and knees on the floor, hands right below the shoulders.
Inhale deeply and stetch your neck back and lifting the head up and looking above.
Exhale, drop your chin to the chest by arching the back as much as possible.
Repeat this a few times.

Sit in Vajrāsana. Now gently kneel on the mat, with hands firmly placed on the hips.
Slowly arch back, from the lower back, moving your navel outside. And keep your hands on your ankles, one by one.
Stay in the posture for as long as comfortable.
And to release, exhale and slowly release your hands and place them cack on your waist. And come back to Vajrāsana.

Sit in Vajrāsana. Drp the hips to the mat to the right of the heels.
Raise your bent leg over your right leg, placing the left foot on the mat, outside the right knee. Place the left hand flat on the mat behind the back, not too far from the body.
Raise the right arm up. Use the arm to lengthen the spine.
Bring the right arm over the left side of the left knee. Reach around to catch hold of the left ankle. Look over he left shoulder. Keep breathing deeply.
To release, lift the right arm up, slowly release the left arm from the back, and leg by coming back to Vajrāsana.
Now, repeat this on the other side.

Sway with San