Step 1: Sit comfortably with your back up-right and head straight.Stretch your legs out and assume the dandasana position.
Step 2: Keep right foot on left thigh and left foot on right thigh (Padmasana)
Step 3: Push both knees down.Stretch spine upward, open chest and tuck your abdomen in
Step 4: Raise your arms, bending them and joining your palms at the chest level (near the heart chakra) in Namaste pose.
Step 5: Close your eyes and concentrate at the point between your eyebrows, known as the Ajna chakra.
Step 6: Open eyes and stretch your arms side-ways in line with your shoulders with palms facing down
Step 7: Rotate torso to the right side ensuring neck, shoulders and spine to be in one straight line. Hold this position for 30 seconds and breathe rhythmically
Repeat the same on the left side for 30 seconds and this completes one cycle.
Relax and repeat the cycle 3-4 times
■ Prepares the body for more complex yoga. Enhances concentration, inner focus and sense of balance.
■ Relaxes heart and tremendously good for nervous system. Helps channelize energy and connect upper body with lower body.
■ Induces stillness, improves concentration and memory power.
■ Gives mobilization to upper body.