• Watch the expansion and contraction of the rib cage with every inhalation and exhalation.


The posture provides good alignment for the complete body.


  • Join the heels and big toes and stand erect. Stretch the toes and firmly place both the feet.
    • If the thighs are locking with each other, spread both feet about 6 inches apart.
    • The inner edges of the feet should be parallel to each other.
  • Pull both the knee caps, tighten the thigh muscles and roll them slightly inward.
    • The four corners at the back of the knee should be kept as much apart as possible.
    • The heel and the sole, inner edges and the outer edges of both the feet should experience even weight.
  • Squeeze the hip muscles inward and tuck the tail bone into the body.
  • Contract the abdominal muscles slightly and lift the navel up. Lift the chest upwards and forward.
  • Torso, neck and head should be held firmly in a straight line. Look forward with deep and slow breathing.
  • Flex the elbows and join both palms as in salutation
    • Do not lift the shoulders up but keep them at the same level.
    • The forearms should be parallel to the floor.
    • Join the fingers, press both palms firmly with the back of thumb touching sternum (centre of the chest)
  • Stay for 10-20 seconds with deep slow breathing and then relax


Yoga is a spiritual science, which has been gifted to us by our ancient Rishis. Yoga leads to final emancipation. This does not mean that yoga is not for worldly people. In fact, science of yoga has become a popular subject as a curative and a preventive measure for human suffering.


Yoga Mandir

No. 1357, 27th cross, 25th Main,
Banashankari 2nd Stage,
Near Banashankari BDA Complex,
Bangalore - 560078

Ph: 9738633441


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