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Supported Shoulder Stand

Supported Shoulder Stand

Supported Shoulder Stand
Start in Corpse pose and roll yourself backwards until the weight is on your shoulders. Wedge your arms under you, holding your hips or the small of your back, until your legs are straight up. Hold the pose for 10 seconds. You might feel more comfortable with a folded towel wedged under your shoulders. Take care of your neck.

Plow Pose

Plow Pose

Plow
To get to Plow easily, start with Supported Shoulder Stand and allow your legs to drop down in a controlled manner until they are over your head. Let the arms fall straight out to your sides to help you balance. Some people like to interlace the fingers as they engage their arms against the floor. Remain in the pose for about 10 seconds, trying to breathe as deeply as possible. If there is too much pressure on your neck, come out of it by flipping your legs back up, or rolling to one side.

Cat Stretch

Cat Stretch

Revolved stomach pose, also known as Cat Stretch.
Lie on your back, arms outstretched. Bend your knees. Rotate the knees to your right so your legs are touching the mat and the shoulders and arms are still fully on the mat in the same place as when you started. Breathe deeply into your stomach and back and then return to your original position. Repeat on the left side.

Rock Pose

Rock Pose

Rock pose, also known as Hero pose.
Sit on your knees with your heels under your butt. Breathe into your stomach and back.

Seated Forward Bend

Seated Forward Bend

Seated Forward Bend

Use these poses and the ones in the Weight loss section if you need to in order to prevent diabetes, or get it under control.

Flat Abs

A good set of abs is one of the best ways to get rid of stubborn belly fat. Extra weight around the middle is not just unsightly, it is unhealthy as well. Doctors term it ‘waist roundness’ and it is commonly linked to diabetes, pre-diabetes and metabolic syndrome, which is related to pre-diabetes. If you are worried about your health, go for your gut and tighten those abs. This is a great flow sequence for strength and stability. The poses can be challenging, but worth the effort. If you struggle a lot even after a few attempts, skip the tough ones and focus on the poses you can do, and they try them again in a couple of months when you are fitter.

Boat Pose

Boat Pose

Boat
Start from a sitting position, your back straight. Raise your legs up as you stretch your arms out towards your knees, so your body is in a jackknife position.

Bridge Pose

Bridge Pose

Bridge
From Boat, go down to Corpse, rest a moment, tapping your abs lightly if they are sore, and the move into Bridge.

From Bridge, come to Rock. From Rock, you will move to Camel.

Camel Pose

Camel Pose

Camel
Start in Rock pose. Raise yourself off your heels so the front of your body is in line with your knees. Reach back to grip your ankles or the soles of your feet. Do the best you can. This is a pose that takes some time to master and to surrender to it.

Come back to Rock and down to Child if you want to stretch out. Then get back on your knees for Cat-Cow.

Cat-Cow
Go down to Chaturanga
And up to
Cobra.
Raise yourself to Mountain and do Chair.
Move back to Mountain.