Patanjali Yoga Studio

Do it for yourself!

🧘‍♀️ Sitting Side Twist

Steps:
1.Sit straight with your legs crossed (or stretched forward). 2.Keep your back upright.
Inhale deeply and lengthen your spine.
3.Exhale and slowly twist your upper body to one side.
4.Place one hand behind you for support and the other on your opposite knee.
5.Keep your spine straight—don’t slouch.
6.Hold the position for about 20–30 seconds while breathing normally.
7.Gently come back to center.
Repeat the same on the other side.

How to do Surya Mudra?

1.Sit comfortably (cross-legged on the floor or on a chair with a straight spine).
2.Place your hands on your knees with palms facing upward.
3.Bend your ring finger so its tip touches the base of your thumb.
4.Gently press the ring finger down with your thumb.
5.Keep the other fingers (index, middle, little) straight and relaxed.
6.Close your eyes and breathe normally.

Duration :
-Practice for 15–30 minutes daily.
-You can do it in 2–3 sessions if needed.
-Best time: morning on an empty stomach.

How to do shoulder stand?

1. Start position
Lie flat on your back
Keep arms beside your body, palms facing down
2. Lift legs
Slowly raise both legs together to 90° (straight up)
3. Lift hips
Press palms into the floor
Lift your hips off the ground
4. Support your back
Bend elbows and place hands on your lower back
Fingers pointing upward for support
5. Straighten body
Extend legs straight up
Try to align shoulders → hips → legs in one line
6. Hold position
Keep neck relaxed, don’t turn your head
Breathe slowly
Hold for 20–30 seconds (or as comfortable)
7. Come down slowly
Lower legs gently behind head first (optional)
Then slowly roll your spine down to the floor

⚠️ Important tips
-Don’t move your neck while in the pose
-Use a folded blanket under shoulders for support
-Avoid if you have neck pain, high blood pressure, or during menstruation.



Krishna Letchumanan

Period lower back pain relief yoga.

🧘‍♀️ Steps:
1.Sit on the floor in Sukhasana (Easy Pose) – cross your legs comfortably.
2.Keep your spine straight and shoulders relaxed.
3.Place your hands on your knees or thighs.
4.Inhale deeply and lengthen your spine upward.
5.Exhale slowly and start bending forward from your hips.
Walk your hands forward on the floor in front of you.
6.Let your chest move closer to the ground while keeping it gentle.
7.Rest your forehead on the floor (or as low as comfortable).
Keep breathing slowly and stay in the pose for 20–30 seconds.
8.Inhale and slowly come back up to sitting position.



Krishna Letchumanan

🔹 Steps – Cross Toe Touch :
1.Stand straight with your feet wide apart.
2.Stretch both arms out to the sides.
3.Slowly bend and twist your body.
4.Touch your right hand to your left foot.
5.Come back up to the center.
Now switch — touch your left hand to your right foot.
6.Keep your core tight and don’t rush.
7.Breathe normally and move in a steady rhythm.
8.Continue alternating sides for 30 seconds.

How to do Resting pigeon pose?

Step 1: Start in downward dog pose
Step 2: Right leg forward (bend)
Step 3: Left leg stretch back
Step 4: Keep spine straight
Step 5: Slowly bend forward
Step 6: Breathe & hold

✨ Relax… feel the stretch



Krishna Letchumanan

How to do gyan mudra meditation?

1.Sit comfortably with your spine straight.
2.Touch your thumb and index finger together to form Gyan Mudra.
3.Place your hands on your knees, palms facing up.
4.Close your eyes and focus on your breath.
5.Practice for 5 minutes daily for a calm and focused mind.

How to do gyan mudra meditation?

1.Sit comfortably with your spine straight.
2.Touch your thumb and index finger together to form Gyan Mudra.
3.Place your hands on your knees, palms facing up.
4.Close your eyes and focus on your breath.
5.Practice for 5 minutes daily for a calm and focused mind.