Prone Posture

Performing Bhujangasana

Start Position: Lie on your stomach with your legs extended and the tops of your feet resting on the mat.

Hand Placement: Place your palms flat on the mat under your shoulders, elbows close to your body.

Inhale: As you inhale, press into your palms and slowly lift your chest off the mat, keeping your elbows bent.

Engage Muscles: Engage your core muscles and gently squeeze your glutes to support your lower back.

Exhale: To release the pose, exhale slowly as you lower your chest back down to the mat.

Performing Chakra Asana

Lie on your back: Start by lying on your back with your knees bent and feet hip-width apart, close to your buttocks.

Place hands by ears: Bend your elbows and place your palms on the ground beside your ears, fingers pointing towards your shoulders.

Inhale and lift hips: Press into your palms and feet as you inhale deeply. Lift your hips off the mat, coming onto the crown of your head.

Breathe deeply: Hold the pose for a few breaths, breathing deeply and evenly.

Lower down: To release, exhale and lower down slowly, tucking your chin towards your chest and rolling down one vertebra at a time.

Rest in Corpse pose: Once back on the mat, take a moment to rest in Corpse pose (Savasana), allowing your body to relax completely.