YOGA EXERCISES Compulsory exercises Not necessary now REGION Ex.

No METHOD

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Neck Rotation FOR NECK 1

Rotate ur neck from right to left and left to right slowly

Neck Movement

Breath In and lift ur neck upwards facing sky and slowly breath out and drop down ur neck so that the chin touches your chest

Neck Movement

Breath in and turn to your neck to the right and breath out slowly turning to your neck to the left.

Shoulder Rotation

Rotate your shoulder frontwards (minimum 3 times) and backwards (should equal the rotation done frontwards)

FOR SHOULDER

1 Rotate the entire hand frontwards (minimum 3 times) and backwards (should equal the rotation done frontwards) Rotate the entire hand inwards and outwards.(the count sould equal both the sides rotation)

Hand rotation 2

Hand rotation 3

FOR THORACIC REGION

Hand stretch 1

Breath in and stretch both the hands backwards and breath out while bringing the hands to its original position. Lock the hands tight in front of the chest.Breath in as you stretch the hands straight to ur chest and breath out as you come back to the original position Lock the hands tight in front of the chest.Breath in as you stretch the hands straight to ur forehead level and breath out as you come back to the original position

Lock of Hands 2

Lock of Hands 3

Lock of Hands 4

Lock the hands tight in front of the chest.Breath in as you stretch the hands above your head and breath out as you come back to the original position

Lift the right hand up and the left hand has to be down moved little back and then lift Walking style of Hand the left hand up and right hand has to be down. Chandranaadi Keep your left hand(as shown in picture) in between your hip and thigh joining. Close your right nostril and breath in and out.

Pranayama

Brammari 7

Close your eyes and close your ears with thumb finger,sit in vajrasana position.Take a deep breath and chant the sound of "M". Do it 9 counts minimum and maximum 108 times within a day.

FOR LUMBO SACRAL REGION

Stretch of jammed region 1

Lay down flat with 3 pillows on the back and relax your head according to the Can be done in between the other convenience. Take a deep breath and exercises as to stretch the nerves at the back slowly breath out. Catch your hip, thumbs supporting the affected part and rotate the hip from right to left ( minimum thrice) and from left to right (equals the rotation done) Lock your hands, Breath in and raise to your toe, simultaneously raise your locked hands above the head and breath out as you return to the original position.

Hip movement 2

Stretch of hip and associated region 3

Lock your hands, Breath in and raise to your Stretch of hip and toe, simultaneously raise your locked hands associated region with above the head and hold for 10 counts a hold breath out as you return to the original position. Lift your right hand and slant to your left side and try to touch the left side knee with your left hand (this has to be done in side ways only). Bounce your right hand. This has to be done on the opposite too. Vyagraha Pranayama Stand on your knees and hands like an animal. Now lift only the sacral region up and relax down. Breath in when you push the hip down and breath out when u pull the hip upwards.Come to Vajrasana position.

Sideward stretch 5

Animal style

Vyagrasana Stand on your knees and hands like an animail and now slowly sit on your toes moving backward with hands stretching front.

Animal style

7 Lye down straight,loosening legs and arms.Now giving the entire weight of the body to the legs and arms,Fold your legs as you lye down lift your hip region up and Sethuasana come back to the same position.

Stretching of hip 8

Lye down straight,loosening legs and arms.Now giving the entire weight of the Stretching of hip with body to the legs and arms,Fold your legs as hands holding the leg you lye down and catch ur ankle with your hands and lift your hip region up and come Sethuasana back to the same position.

Stretch of Jammed nerves

Stand and catch hold of the bed. Push the hip downward as you breath in and pull it upwards as you breath out.

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Poorvathana Stretch of Hip 11 Hip bending exercises Catch your hip and give support to the affected area,bend backward and forward. Hold your hand above the head and give a twist to your hip.1.Breath in and stretch your hand upwards. 2. Breath out and turn your hips to right. 3. Breath in and turn to the original position and breath out. 4.Do the same for the left also. Lift your hip with legs stretched straight and your hands stretched backwards.

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Hip twist 13

Hip stretch 14

Go to elephant style. Bend your elbow sidewards and bend your hip downwards,upto the comfort position. Do it like a push up exercise.

Ushra asana Hands at back,chest should be open and head should go back and stretch backwards. The complimentary is sitting in vajrasana and bending forward with hands stretched.

Camel position

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complimentary asana

Vakrasana

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Fold your right leg,stretch your left leg,place your right palm beneath your right foot,keep your left hand behind your back and twist to your left side and hold until it is comfortable and return to the original position. Do the same for left side too.

Hip stretch 17 Hip twist

Sit with your back pressed on the wall and legs stretched to its fullest. Now taking a deep breath take your hands simultaneously above your head in a praying position. Breath out and relax. Give a mild twist to your hip. (As you do exercise in a twister.) Katti-chakrasana Stretch your hands wide sideways.Turn 180 degree to your right and the same way to the left. Hold it.

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Hip twisting exercise

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Maharasana Crocodile position 20 Bujangasana Cobra asana 21 Pavanamuktasana Stomach fold 22 Lye down straight. Fold your right leg completely and hold it near stomach. Do the same for left leg. Place your hands near chest and lift your chest but not your hip.Breath in and breath out. Lye down comfortably like a crocodile.

Trikonasana 23

Stand in standattees position. Stretch your hands completely. Now touch your right leg toe with right hand bending sideways. Turn your head and look the left hand above.And then come to original position.Do the same for left side.

FOR LEGS

Toe and Heel

Breath in as you raise to your toes and breath out as you stand on your heels.

Toe along with hand movement

Breath in stand on your toes simultaneously raising your hands above the head.

Folding of legs 3 Stretch of legs

Sit straight and stretch your legs. Fold your right leg outwards and catch it with your hand and return to the original position.Now fold your left leg and try the same. Sit straight with legs stretched and wide apart. Stretch your toes front and back. Sit straight with legs stretched and wide apart. Rotate your toes from left to right and from right to left. Rotation count should be equal both sides.

Stretch of legs 5

Stretch your legs wide apart and turn your legs inwards and outwards. While turning inwards the thumb finger should touch the Relaxing the entire leg ground. Likewise, while turning the leg outwards the little toe finger should touch the ground Fold your right leg completely and stretch your left leg sideways completely, now twist the whole body towards your right side placing both the hands behind your right side back.Do the same for left side.

Folding of leg and twisting exercise 7

Vajrasana 8

Sit on your toes with hands on your knee.

Feet massage 9 Toe movements Thigh exercise

Stand with feets balanced completely. Divide the entire weight of the body to both the legs. Now move your body clockwise so that the weight is felt under the feet. Do the same anti-clockwise. Walk on Toe,Heel,Outwards and Inwards style Thump your legs This can be done as an asana also.1.Breath in and lift your hands. Raise your hands above the head position 2.Breath out as you sit on your like praying. Sit on your knee as if you sit in knees(in half chair position). 3.Breath a chair and stand up. in as you lift up. 4.Breath out and drop your hands. Catch your bed,sit on your toe.Knee should go down and again back to the same position. Try to wait in a hold position,leaving your hands from bed.

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Knee exercise 12

Knee exercise 13

Jathuspatha asana with Stretching of legs. First right and then left. leg stretch Do that animal stretch simultaneously. 14

Body twist 15

Fold your legs and hold it. Now turn your head right side and twist your legs left side.Do the same for the other side.

Body twist 16

Fold your legs. Place your hands sideways,now turn your head right side and twist your legs left side.Do the same for the other side. Stand in stand attees position. Touch your left knee with right hand and do the opposite.

Warm up for knees 17

GENERIC EXERCISES

Thyroid Gland Activation

Breath in,lower your neck,so that the chin touches your chest, hold and count 10,lift your chin up and then breath out. Keep your hands in praying position in the middle of the chest and press the palm 5 times. Do the same placing your hands against your throat,forehead and above the head, Lye down straight,slowly fold your legs,lift the right leg and left leg simultaneously to its fullest. Riss-cross your legs slowly.(Place your right feet on the top of left and vice versa) Follow Step 1. Make your legs wide and do the criss-cross little fast. (Swing your left leg above the right and right above the left) Follow Step 1 and do cycling on the legs.

Chest Exercise

Stomach Reduction Step 1

Step 2 Step 3