Question

Make a record file includes any five Yoga
pls tell me any utube link if u can​

Answer 1

Explanation:

Paschimottanasana (head to toe)

Sit with your outstretched legs and flexed toes. Inhale and raise your arms. Exhale and pull the navel in. Stretch the spine forward from the hips. Hold the toes with your hands, bending the elbow outward or downward. In the final position, your awareness should be on your abdominal breathing. “Paschimottanasana stretches the calf and hamstring muscles, which helps for better circulation. It elongates the spine and gives a good stretch to it. It also regulates vital energy to the nervous system and ensures good circulation to internal abdominal organs,” says Dr Kutteri.

Ardha matsyendrasan tones the abdominal muscles and opens up the chest area. (Shutterstock)

Ardha matsyendrasan (half spinal pose)

Sit straight, stretching your legs in front of you. Bend your left leg and try to touch your feet to your right buttock. Bring your right leg outside of the left knee. Touch your feet to the ground. Keep your spine erect. Exhale and turn your upper body to the right. Hold your right feet with the left hand and place your right hand on the spine. This asana makes your spine more flexible and strengthens your side muscles, says Dr Kutteri. It also tones the abdominal muscles and opens up the chest area.

Uttanasana works on your gluteus and quadricep muscles. (Shutterstock)

Dwi Pada Uttanasana (both leg raise pose)

Lie down on your spine, with hands placed next to the buttocks or under the buttock (palms downward). The legs should be straight and toes flexed. Inhale and raise both legs at a 90-degree angle while expanding the abdomen out. Exhale and raise both legs to a 45 or 30-degree angle while contracting the abdomen. Do 5-8 movements and then hold the legs at each angle for 5-7 abdominal breaths. This asana strengthens the core and is an efficient practice to release the extra fat around the abdomen. “It works on the gluteus and quadricep muscles,” says Dr Kutteri.

Answer 2

Answer:

yoga.in

Explanation:

padmasana

chakrasana

Surya namaskar