combination asanas 

With this type of asana; yoga makes you burn calories.

You can start with 6 repetitions growing to 12 and any multiple of 12 reaching upto 108 repetitions...

Tips for combination asanas:
• Warm-up the spine, the shoulders, the hips, abdominal muscles and lower back muscles.
• These asanas are a combination of forward bends, backward bends and standing poses so all tips mentioned in these areas apply here. 

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Surya Namaskar: Sun salutation

1. Start in pranamasana ( tadasana with your hands in prayer position).


2. Breathe in bring your hands above your head, lengthen yourself upward. Tense your buttocks and come in a backward bend. (greeting the sun)


3. Breathe out and come forward from the hips and put your hands next to your feet (Padahastasana, jackknife pose).


4. Breathe in bend your knees and bring your left foot backward put your knee down and your foot on the floor with your toes touching the floor.The right knee is above your right ankle.

5. Now bring your hands above your head in the position (Banarasana  monkey pose) and greet the sun again. 

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 6. Breathe out, press your hands on the floor and bring your right foot backward you are in plank pose. Keep this position briefly.

7. Come down towards the floor in a wave movement  (ashtanga namaskar) first put your knees down, second your noose between your hands and then slowly move downwards.


8. Breathe in come in bhujangasana, cobra pose.


9. Breathe out and push yourself backward and upward with hands and arms pushing towards the floor you are in adho mukha shvanasana,  downward dog pose.


10. Breathe in and do a big step to the front with your left foot, bringing it between your hands.

11. Come back in banarasana (monkey pose).


12. Breathe out and bring your hands again on the floor and bring your right foot next to your left one come into padahastasana.


13. Breathe in bring your hands above your head, lengthen yourself upward. Tense your buttocks and come in a backward bend. (greeting the sun)


14. Breathe out and come in pranamasana ( tadasana with your hands in prayer position) .

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