Edited By: Pragati Bhandari

Surya Namaskar This is a dynamic sequence of poses that combines several postures, including forward folds, lunges, and downward-facing dog. Sun Salutations increase heart rate, engage multiple muscle groups, and improve circulation, making them an effective way to burn calories.

Virabhadrasana Stand with feet wide apart, turn one foot out, and bend the front knee while extending your arms parallel to the ground.  This pose strengthens the  legs, engages the core, and helps to build endurance.

Navasana Sit on the mat with knees bent, feet flat on the floor. Lean back slightly, engage your core, and lift your legs off the ground, creating a V shape with your body. This pose activates the abdominal muscles and helps  to strengthen the core

Phalakasana  Begin in a push-up position with hands directly under the shoulders and legs extended straight behind you. Engage your core and hold the pose, keeping your body in a straight line.

Setu Bandhasana Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, pressing through the feet and engaging the glutes. This pose strengthens the lower back, glutes, and hamstrings while opening the chest and shoulders.

Utkatasana Stand with feet hip-width apart, reach your arms overhead, and bend your knees, as if sitting back into an imaginary chair. Keep your weight in the heels and engage the core. Chair pose helps to activate the leg muscles and increase overall body strength.

Purvottanasana Sit on the mat with legs extended, place your hands behind you with fingers pointing toward your feet, and lift your hips off the ground. This pose strengthens the arms, shoulders, and core, while also stretching the front of the body.

Anjaneyasana  Step one foot forward into a lunge position, with the front knee directly over the ankle and the back knee slightly off the ground. Extend your arms overhead and engage your core. High lunge strengthens the legs, glutes, and core muscles.

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