1. Begin in shavasana. Concentrate on breathing from the diaphragm. Let go of all thoughts, and relax each part of your body, from your toes to your head.
2. Prepare for leg lifts by lifting one knee to your chest, hugging it, and raising your head toward the knee. Hold for three seconds. Repeat with the other leg. This pose is called pavana maktasana in Sanskrit; it is a wind-relieving pose, which massages the intestines. Now perform single and double leg lifts.
3. Move into the hero pose and follow with the cow pose. Hero benefits the knees and tones the thighs. Cow stimulates the nerves at the base of the spine, preventing calcifying and aging. Cow also stimulates the nerves in the feet.
4. Now move into the butterfly pose to stretch the inner hips and thighs—a revitalizing pose.
5. Stand erect in the mountain pose.
6. Jump your feet three to four feet apart for warrior 2. Perform on both sides.
7. Return to the mountain pose.
8. Jump your feet out again, this time for warrior 1. Reach toward the heavens, but stay grounded on earth.
9. Return to the mountain pose.
10. Move into the standing head to knees pose, a forward bend. Hold for as long as you can comfortably.
11. Rest in shavasana.
This glossary is divided into two sections to help you find the terms you need quickly and efficiently. The first section includes all of the Sanskrit yoga terms you've learned in The Complete Idiot's Guide to Yoga, Second Edition. The second section includes more terms related to yoga and health that you'll want to remember. Use both sections of the glossary as quick reference tools and easy ways to look up whatever you need to know.
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