AARK Yoga

Do all these exercises to have healthy back, strong gluts, Harmonal balance, period on time.
*Each exercise 20 rep 3 set

*Side leg raises with elbow touch (3 set 30 rep)
*Triangle Tadasana(3 set 30 rep)
*Sumo sqat with side bending (3 set 30 rep)
Note.If you have any back pain first consult with doctor.
If you have any problem or queries comment or message me in Inbox.

Rishikesh

*Alternate shoulder touch 20 to 50 rep
*Bhujnagasan 10 rep at last hold for 20 sec
*Viparit Naukasan 10 rep at last hold 20 sec
*Dhanurasana Hold 20 sec
*Salavasan Hold 20 sec ( Do with right and left leg and with both)
*Twisting Bhujnagasan 10 rep
*Back strengthning exercise 10 rep
*Ardha bhujangasana 10 rep
*Shashankasan

Let's move with me 4
1. Leg Raise 30° to 90° ,10 to 20 rep , Hold 20 sec at last
2. Alternate Ankle touch 10 to 30 rep
3. Alternate elbow touch 20 to 50 rep
4.Cycling 50 rep
5. Butterfly 50 to 100 rep
6. Leg rotation 10 to 20 rep
7.leg raise 30° 60° 90° Hold each level 20 sec
8. Bridge 20 to 30 Rep
9. Twisting 20 to 30 Rep
(If you have any queries Comment or DM me)

All these exercises you can do while sleeping. Repeat each exercise minimum 20 rep max 50 and end of each exercise don't forget to hold for 20 sec.
(If you have any queries you can comment)

*Butterfly 20
*Twisting in Butterfly 20
*Opening your legs to the side 10
*Alternate toe touch 30 to 50
*side bending 20 to 30 (both side
*Chakki chalan→ 10 to 20 colockwise and
anti clockwise
*Ankle Strech and rotation→ 10
*Knee novement 10 to 20 hold 30 count
*Front toe touch 10
*Opposite Plank 10 count hold
*Vakrasan
*Leg up and down-10
* wide leg rotation 20-30
*Scissors 10
(Healthy person can do all these exercise But first learn with certified yoga teacher)

*Benifits
Deep hip and shoulder opening, enhanced core strengthening, and improved mental focus. It strengthens the legs, stretches the hamstrings and chest, improves balance, and promotes a sense of humility and calm.
Contraindications:Avoid this pose if you have injuries to the shoulders, wrists, neck, or lower back, or if you have high blood pressure.

Here is the list of exercises and their prescribed repetitions or counts
*Alternate toe touch: 30 to 50
*Bend backward and forward: 10 to 20
*Twisting: 30 to 50
*Side toe touch: 20
*Sumo squat: 10 to 20
*Push ups: 5 to 20
*Lizard stretch for hamstring: 10 count *holdAlternate ankle touch: 10 to 20
*Calf stretch in mountain: 10 to 20
(Healthy person can do all the exercises)