3.) Revolved side angle pose – Parivrtta Parsvakonasana
Stand in a lunge position and place your rear knee on the mat. Straighten your upper body and put your hands together in a prayer pose. Now turn your upper body to the left and touch the outside of your right thigh with your left elbow – press against your thigh with your elbow and against your upper arm with your thigh. Gently press the upper hand against the lower hand to intensify the twist. Your belly button should turn towards your thigh. Push your shoulder blades together. To release, place both hands back on the mat. Stay in this position for 5-8 breaths, then practice these two asanas on the other side. This exercise intensifies the detoxification of the organs, releases blockages in the spine, and gives you new strength and energy.
4.) Push-up pose – Chaturanga
Move from the lunge position directly into a push-up position by moving the front leg back alongside the left leg. You can raise your knees from the mat or leave them on it. Stay in this position for 2-5 breaths. While breathing out, start bending your elbows, leaving them close to the side of your body. Lower your whole body evenly until you are lying prone on the mat. This exercise strengthens the core and torso and generates heat in the body.
5.) Plank pose – Shishuasana Phalakasana
Starting from the prone position, put your elbows directly below your shoulders and place your forearms on the mat. Make sure that your wrists, forearms and elbows are parallel to the outer edge of the mat. Point your toes up and lift your pelvis off the mat while breathing in. Bring your pelvis and shoulders into line and hold the position for a few breaths. Activate your inner thighs and draw them together. Push your heels up towards the sky and press your forearms firmly into the mat. To release, return to the prone position and breathe deeply in and out. This exercise strengthens the stomach and shoulders, stretches the backs of the legs, and boosts your strength and self-confidence.