This is probably the most simple Yoga asana you can engage in. From the outside, it just looks like you’re standing, but there’s actually a lot going on. Keep your heels to the ground and engage your leg muscles with your shoulders lined directly over the hips. Most importantly, don’t forget to breathe.
Malasana is basically squats with a twist. Start by moving out your feet to the edge of your Yoga mat. Then, bend your knees and sit down in a squat position. This Yoga asana is great in strengthening your hips and to prevent all the problems that arise with sitting in office chairs or car seats for long periods of time.
Now, this is sort of a tricky one. You will need to be a little flexible for this and if you’re not, regular attempts of this asana will eventually get you there. Be seated on your mat, lower your abdomen towards your thighs while keeping your back straight and hold your foot. Manage your breaths by lengthening your spine on each inhale and deepening your forward push on each exhale. Keep doing this for five breaths.
Lie down on your back and push your knees into your chest by hugging them. Then separate your knees and place each ankle directly over its respective knee so that the shins are perpendicular to the floor. After five breaths, stretch your legs out on the floor and rest.
Start by bending over your legs forwards, touching your toes and exhaling. Uttansana is another yoga asana that you need to be a little flexible for, so if your hamstrings feel some pressure at first, you can bend your knees a bit. Let your head hang freely. If you feel confident, slowly start straightening your legs, while keeping your head in the same free hanging state. You have the freedom to place your feet at a hip’s distance apart or touching.