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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

Benefits:

  • Stretches Chest, Spine, Lungs, Shoulders and Neck muscles.

  • Strengthens the thighs, knees, and ankles.

  • It increases the heartbeat rate and thereby stamina will improve.

  • Most beneficial yoga for your abdominal joints and lower back muscles.

How to do?

  • Stretch your right leg front and left leg perpendicular to it in a stretched condition.

  • Turn your body towards your right leg and raise your arms while breath-in.

  • Bend your right knee while breath-out, stretch your legs and keep your upper body straight looking front roof object.

  • Keep your right thigh at either 90 deg or less angle to get more benefit. The left leg should be straight, heel touching the floor and facial muscles should be relaxed.

  • Stay there in this position for 3 rounds of deep breath-in & breath-out cycle.

  • After that breath-in go back to the normal position. Repeat this for left leg

  • Repeat the whole process for 2-3 rounds.

Caution:

  • Those who have known knee / lower back problems or Injuries don’t force to stretch more and if you feel pain while doing don’t stay for a long period. Attempting this up to your comfort level will relieve your knee / lower back pain in a longer run.

 

I will be narrating the steps to follow. Please watch the video and keep up.

Comments are highly appreciated. Don’t hesitate to ask any questions.

Want to find out what are the things that you should know before you start? Click here

Here is the video! 

VIRABHADRASANA 

(WARRIOR POSTURE)