Ankle Loosening – Helps to relieve fluid retention in ankles and feet.
Paddling feet.
Circling feet.
Chakki Chalasana – Hips and spine become loose. Tones waist. Also an effective postnatal practice.
Hip Rotations
Seated Knee Rotations(For the first variation, one leg is stright and the other leg is bent. Rotate the bent knee in clockwise and anti clockwise direction. Repeate for both the sides.
For the second variation, cradle the leg using the hands and rock the cradled leg gently.)
Turn and rotate hips while sitting.
Circling hips while standing( With feet about one foot apart, gently try to make the figure of '8' with your hips. Try the same movement both in the clock wise direction and in the anticlockwise direction. )
Baddhakonasana or Butterfly – A vey important loosening exercise.
Hamstring stretch
Spine Loosening
Marjarasan ( From position I, exhale go to postion II. Go to position III on the inhale. )
Modified Svanasan
Shoulder Rotation( The elbows join in front of the body. While inhaling the elbows point towards the sky, while exhaling cirlce the elbows back to the initial position. )
Hands and Finger Loosening
Twisting
List of all squats
Basic Squat
Twisting while Squatting ( Repeate twist for both the sides of the body. )
Full Squat
List of all asanas
Trikonasana or the triangle pose
Parsvakonasana or the extended lateral angle pose
Ardhakati Chakrasana or the standing side bend pose
Veerabadhrasana or the warrior pose
Asva sanchalasana variation with one knee on the ground
Side bend in Upavista konasana or the seated V-stretch
Forward bend in Veerasana or the hero pose
( The picture Veerasana. Forward bend is a variation of the illustrated posture. )
Variation of Caturanga Dandasana or the raised plank pose
