Sukhasana – Happy Pose · Sit in an upright position with both legs stretched out in Dandasana · Fold the left leg and tuck it inside the right thigh · Then fold the right leg and tuck it inside the left thigh · Place your palms on the knees · Sit erect with spine straight
Dandasana · Start in a seated position and stretch your legs out forward. · Join your legs bringing your heels together · Keep your back straight · Tighten the muscles of your pelvis, thighs and calves · Look ahead · Place your palms beside your hips on the floor to support your spine · Relax your shoulders · Hold this asana for 30 seconds
Naukasana · Lie down on your back. · Bring your upper body 45° off the floor. · Pivot your body weight on your hips and lift your legs 45° off the floor. · Your toes must be aligned with your eyes · Try to prevent a bend in the knees. · Keep your arms parallel to the ground and pointing forward. · Tighten your abdominal muscles. · Straighten your back.
Santolanasana · Lie on your stomach · Place your palms under your shoulders and lift your upper body, pelvis and knees up · Grip the floor with your toes · Straighten the knees · Ensure that your knees, pelvis and spine are aligned · Your wrists must be exactly below your shoulders with your arms straight · Hold the final posture for a while
Padahasthasana · Begin by standing in Samasthithi · Exhale and gently bend your upper body down from the hips and touch your nose to your knees · Place palms on either side of feet · As a beginner, you may have to bend your knees slightly to accomplish this. · With practice, slowly straighten your knees and try to touch your chest to your thigh