25. Udara-Shakti-Vikasaka-2 (Developing the Abdominal muscles-2)
Posture: Stand upright with your feet positioned close together and elevate your neck slightly, about an inch higher than its usual posture. Exercise: Inhale and exhale rapidly and deeply through your nose, creating a “bellows” effect. As you inhale, allow your abdomen to expand fully, and as you exhale, contract it completely. Begin with a […]
27. Udara-Shakti-Vikasaka-4 (Developing the Abdominal muscles-4)
Posture: Stand upright with your feet close together. Focus your gaze on a point roughly four to five feet ahead of your toes. Exercise: Perform sharp inhalations and exhalations, creating a bellows-like effect by expanding and contracting your abdomen. Start with 25 repetitions.
29. Udara-Shakti-Vikasaka-6 (Developing the Abdominal muscles-6)
Posture: Stand upright with your feet positioned close together. Lean your upper body forward at a 60-degree angle and rest your hands on your hips, ensuring your fingers are placed at the back and thumbs point forward. Exercise: Perform sharp inhalations and exhalations through your nose, mimicking a bellows effect. Simultaneously, focus on expanding and […]
28. Udara-Shakti-Vikasaka-5 (Developing the Abdominal muscles-5)
Posture: Stand upright with your feet together, maintaining an erect posture. Exercise: Pucker your lips as if you are about to pout and gently suck in air. Simultaneously, lower your chin until it touches your sternal notch—a position known as Jalandhara Bandha. While holding your breath, close your eyes and puff out your cheeks. Exhale […]
26. Udara-Shakti-Vikasaka-3 (Developing the Abdominal muscles-3)
Posture: Stand upright with your feet together and gently tilt your head back as far as it can comfortably go. Exercise: Perform rapid, rhythmic breathing (mimicking a bellows motion) while simultaneously expanding and contracting your stomach. Start with 25 repetitions.
25. Udara-Shakti-Vikasaka-2 (Developing the Abdominal muscles-2)
Posture: Stand upright with your feet positioned close together and elevate your neck slightly, about an inch higher than its usual posture. Exercise: Inhale and exhale rapidly and deeply through your nose, creating a “bellows” effect. As you inhale, allow your abdomen to expand fully, and as you exhale, contract it completely. Begin with a […]
24. Udara-Shakti-Vikasaka-1 (Developing the Abdominal muscles-1)
Posture: Stand upright with your feet together. Exercise: Begin by inhaling slowly through your nose, expanding your abdomen to its fullest extent as you breathe in. Hold your breath briefly while maintaining the posture, then exhale just as slowly, contracting your abdomen inward until it becomes completely hollow. This technique is called “Uddiyana Bandha.” Practice […]
46. Pada-Mula-Shakti-Vikasaka (Developing the strength of the soles)
Posture: Stand upright on your toes, keeping your body straight yet relaxed. Exercise A: Shift your body weight onto your toes and perform a spring-like motion by raising and lowering your body. Ensure your heels and toes stay together throughout the movement. Start with 25 repetitions. Exercise B: While balancing on your toes, jump as […]
45. Pindali-Shakti-Vikasaka (Developing the Calves)
Posture: Stand upright with your feet together, hands clenched into fists, and keep your neck relaxed. Exercise: As you inhale through your nose, lower yourself into a squat while extending your arms. Introduction Yoga is a holistic science that promotes the balanced development of the body, mind, and consciousness. While major practices such as asanas, […]
48. Padanguli-Shakti-Vikasaka (Developing the Toes)
Posture: Stand tall with your feet together, maintaining an upright yet relaxed stance, and extend your arms outward. Exercise: Shift your entire body weight onto your toes while keeping them pressed together. Focus on holding your balance in this position for as long as possible, starting with three minutes. This practice helps strengthen the feet, […]