The Secrets of Yoga – Poses On The Floor

Poses On The Floor

• Easy pose with gyan mudra
• Seatting on the floor with crossed legs
• Seating in easy pose
• Rock pose with extended arms
• Celibate pose – Brahmacharyasana
• Fish pose – Matsyasana
• Pelvic rotation on the floor
• Spinal flex in easy pose
• Spinal flex in rock pose
• Neck roll
• Shoulder shrug
• Lateral twist in easy pose
• Touching the back of the palms in easy pose
• Arms up & down in easy pose
• Lateral flexion in easy pose
• Reverse spinal twist – Matsyendrasana
• Baby pose – Balasana
• Cat & cow pose
• Camel pose – Ustrasana
• Butterfly pose – Gorabhasana o Bhadrasana
• Frog pose- Mandakasana
• Lion pose- Sihnasana
• Lotus pose off the floor – Kukktasana
• Pea cook pose – Mayurasana
• Cow face pose – Gomukhasana

EASY POSE WITH GYAN MUDRA

SEATTING ON THE FLOOR WITH CROSSED LEGS

VARIATION 1

VARIATION 2

SEATING IN EASY POSE

WITH NECK LOCK – WITH MAHA BHANDA- ROOT & DIAPHRAGM & NECK LOCKS

ROCK POSE WITH EXTENDED ARMS

CELIBATE POSE – BRAHMACHARYASANA

WITH HANDS ON LAP – WITH HANDS ON KNEES & SPINE ARCHED BACK

FISH POSE – MATSYASANA

FISH POSE IN CELIBATE POSE – FISH POSE IN LOTUS

PELVIC ROTATION ON THE FLOOR

SPINAL FLEX IN EASY POSE

SPINAL FLEX IN ROCK POSE

NECK ROLL

SHOULDER SHRUG

LATERAL TWIST IN EASY POSE

WITH HANDS ON SHOULDERS

WITH ARMS PARALLEL TO THE FLOOR IN GYAN MUDRA

TOUCHING THE BACK OF THE PALMS IN EASY POSE

ARMS UP & DOWN IN EASY POSE

LATERAL FLEXION IN EASY POSE

REVERSE SPINAL TWIST- MATSYENDRASANA

BABY POSE- BALASANA

CAT & COW POSE

NORMAL

WITH KNEE TOWARDS THE HEAD

CAMEL POSE – USTRASANA

LEVEL 1 – LEVEL 2

LEVEL 3 – LEVEL 4

BUTTERFLY POSE – GORABHASANA o BHADRASANA

FROG POSE- MANDAKASANA

LION POSE- SIHNASANA

VARIATION 1

LOTUS POSE OFF THE FLOOR – KUKKTASANA

PEA COOK POSE – MAYURASANA

COW FACE POSE – GOMUKHASANA

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