YOGASANS and PRANAAYAM

 🧘 Yogasanas for Everyday Health 

1. Mandukasana (Frog Pose)
2. Shashankasana (Rabbit Pose)
3. Vakrasana (Simple Spinal Twist)
4. Gomukhasana (Cow Face Pose)
5. Makarasana (Crocodile Pose)
6. Bhujangasana (Cobra Pose)
7. Salabhasana (Locust Pose)
8. Markatasana (Monkey Pose)
9. Pawanmuktasana (Gas Release Pose)
10. Dhanurasana (Bow Pose)
11. Tadasana (Mountain Pose)
12. Vrikshasana (Tree Pose / Dhruv Asan)
13. Garudasana (Eagle Pose)
14. Sarvangasana (Shoulder Stand)
15. Halasana (Plow Pose)
16. Naukasana (Boat Pose)
17. Setu Bandhasana (Bridge Pose)
18. Chakrasana (Wheel Pose)
19. Padmasana (Lotus Pose)
20. Vajrasana (Thunderbolt Pose)

 

🌬️ Pranayam

 

1. Bhastrika
2. Kapalbhati
3. Anulom Vilom
4. Nadi Shodan
5. Inner Kumbhak
6. Outer Kumbhak
7. Bandhas: Mool, Udiyan, Jalandhar
8. Tratak
9. Surya Bhedi
10. Chandra Bhedi
11. Bhramari Pranayam

 

👐 Mudras

 

1. Dhyan: Index finger to thumb.
2. Vayu (Air): Index finger to the root of the thumb.
3. Akash (Space): Middle finger tip to thumb.
4. Prithvi (Earth): Ring finger tip to thumb.
5. Surya (Agni/Fire): Ring finger to the root of the thumb.
6. Varun (Jal/Water): Little finger tip to thumb.
7. Pran (Life): Ring and little finger to thumb.
8. Apan: Middle and ring finger to thumb.
9. Apan Vayu: Middle and ring finger to thumb + index finger to thumb root.
10. Ganesh Mudra: Hooked hands pulling apart.