up, and pull your belly in. Inhale and keep your head up. Beginners, repeat the curl 3 to 5 times; intermediates, do 8 to 10. Release by bringing your legs together and down.
Clasp your hands behind your head. Inhale and lift your legs so your shins are parallel to the floor. Exhale as you separate the legs into Frog position, with knees bent at 90 degrees and feet flexed. Inhale and curl your head and shoulders up. Exhale and pull your belly in. Inhale, release the pelvis down, keeping the head up, and repeat. Beginners, do 3 to 5 reps; intermediates, do 8 to 10.
Cross your left thigh over the right; bring the left ankle under the right calf—your legs in Garudasana (Eagle Pose). Bring your feet up, thighs above the low belly, and bend both knees. Clasp your hands behind your head, inhale, and curl your head and shoulders up. Exhale, curl your tail-bone, squeeze your thighs and sitting bones toward each other, lift your knees up, and pull your belly in. Inhale and lower your pelvis, but keep your head up. Repeat 3 times.
7 Setu Bandha Sarvangasana
Lie on your back and place your feet on the floor, with your heels below your knees. Keep your feet hip-distance
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