Uttaranga Asana (For Pelvic region)


  • Lie on your back, bend your knees, your feet on the ground.
  • Hold the right knee in the right palm and the right foot in the left palm.
  • Bring the right knee to the chest, gently push the right knee a little towards the left. Gently bring the right foot closer to the chest.
  • Then straighten out the left knee onto the ground.
  • Repeat the same on the left leg.


  • Lie on your back, hold each elbow in the palm of the opposite hand, elbows pointing toward the sky, inhale.
  • While exhaling bring your elbows to the ground behind your head and toes pointing away from you as if trying to touch the ground, hold as long as convenient.
  • Raise your elbows to the sky inhaling and bringing your toes up pointing to the sky with the feet perpendicular to the ground, on the ground.
  • Repeat per your convenience.
Uttanrang 2


  • Lie on your back and spread your feet approximately 15 inches apart.
  • Raise straight arms upward, palms facing away from you.
  • Inhale, while exhaling turn your big toes inward so that they touch.
  • Bring your arms onto the ground behind your head; palms touching the ground, little fingers touching each other.
  • Making sure there is no bend at your elbows, hold as long as convenient.
  • While inhaling raise your arms up, relaxing your toes and feet.
  • Repeat per your convenience.
Uttanrang 3


  • Lie on your back, bend your knees, feet on the ground. Spread your feet apart about 2 feet.
  • Interlace your fingers under your head, both elbows on the ground, inhale.
  • While exhaling let the right knee touch the ground; touching the left big toe, turn your head toward the right. Hold keeping the breath slow and steady.
  • Slowly raise your right knee.
  • Repeat on the other side.
Uttanrang 4

Hari AUM