30) POSE OF THE LION (SIMHASANA)
Exhaling from the mouth: tongue out, eyes looking nose and open hands. Is good for the liver, bile and sight. Eliminates bad breath.
31) POSE OF THE ARC (DHANURASANA)
Hold the ankles and inhaling slowly arch your back. Do not perform with the disc or inguinal hernias and cervical arthritis. It acts on the digestive system, kidneys, on the abdominal muscles and spine. Promotes blood circulation and respiration. Unlock menstrual delays. Removes abdominal fat and cellulite.
32) ROWING BOAT POSE (PARIPURNA NAVASANA)
At first you can grab your knees to facilitate the execution then the hands are stretched out. Remain in position for 3-5 breaths. Strengthens the lower back and sacral streamlines. Removes intestinal gas. Work on the abdominal muscles.
33) SLEEPING HERO POSE (SUPTA VIRASANA)
Sit down with your heels outside. Exhaling slowly descend as shown in figures. leaning on elbows, inhale, exhale complete the position. Hold for 5 breaths, if you are comfortable hold as long as possible. It's good for the genitourinary system and the bloodstream. Regulates the menstrual cycle, massaging the legs.
POSE OF THE PALM OF
THE HAND (TALASANA)
Inhale and stretch on tiptoe. Increases the thoracic volume and tones the lungs. You can also perform pulling on one arm and then the other thesis and then bend as shown in Figure. Thoracic breathing. Breathing in one stretch, exhale relaxing.
35) LATERAL POSE OF THE HERO (PARSHVA VIRASANA)
A) Hands joined upturned behind the back. A leg forward.
B) Exhale and bend.
C) Inhaling and exhaling bring the head to the knee. Remain in place for 5-10 breaths, then repeat with the other leg. Elasticises the back, works on the abdominal organs. Good for legs and arms. Helps digestion.
36) POSE OF THE HALF MOON (ARDHA CHANDRASANA)
A) Inhale. B) Exhale. Remain in place for 5-10 breaths and then repeat on the other side. It strengthens the bust and the hips stripping them down, and it makes agile.
37) PARTIAL POSE OF THE PILLAR (ARDHA STAMBASANA)
While exhaling lift your leg, the back on the ground. Hold the position a few breaths, then repeat with the other leg. It's good for the legs and the back.
38) POSE OF THE PILLAR (STAMBASANA)
While exhaling lift both arms and legs. Hold the position a few breaths and exhaling come back supine. It is good for the arms, legs and back.
39) POSE OF THE FISH (MATSYASANA)
Inhale and arch your back, making pivot on the head. Hands on your thighs. Do not perform in case of cervical osteoarthritis. Be careful with herniated disc. Prevents colds, bronchitis, asthma and sore throats. Invigorates the lumbar region, the genitals and the nervous system.
40) POSE OF THE RESTING BUDDHA (SAYANA BUDDHASANA)
Always to perform after a lying position. Relax for 10-20 breaths while listening your breath with eyes closed. Relaxes and increases concentration.
9) COMPLETE YOGIC BREATHING
Perform abdominal, thoracic and clavicular (throat) breathings, bringing your hands on the abdomen, chest and throat.