YOGA WITH NUTAN SCALE POSE Sanskrit Name – Tulasana Sanskrit Name Meaning – Tula – Scales, Asana - Pose Type of Asana – Seated Arm Balance Yoga Pose Target Areas – Arms, core and leg muscles WHAT IS SCALE POSE (TULASANA)? Scale Pose (Tulasana) is a seated arm balance yoga pose that strengthens your core, arms and legs muscles. DO NOT PRACTICE SCALE POSE (TULASANA) IF: 1) You have an abdominal, arm or leg injury 2) You’ve recently had surgery BENEFITS OF SCALE POSE (TULASANA) 1) Improves posture and balance 2) Strengthens your core, arms and leg muscles 3) Increases concentration HOW TO PRACTICE SCALE POSE (TULASANA) IN 3 EASY STEPS 1) Start in Lotus Pose (Padmasana) and place your hands on the ground next to your hips. 2) As you exhale, push your hands into the ground, lift your buttocks and legs off the floor and balance. 3) Practice this asana for as long as you feel comfortable and then exit the pose and repeat on the other side. SCALE POSE (TULASANA) VARIATION – COCKEREL POSE Deepen your practice by balancing your arms though the gap between your thigh and calf in Cockerel Pose (Kukkutasana). Website: www.yogawithnutan.com Shop: www.healingenergyrocks.com Instagram: https://www.instagram.com/nutan_josh1/?hl=en Facebook: https://m.facebook.com/YogaWithNutan/ Twitter: https://mobile.twitter.com/YogaWithNutan TikTok: https://vm.tiktok.com/ZMLMDTAU9/ Subscribe, Follow and Like 🙏

YOGA WITH NUTAN Yoga for Anxiety and Stress. Learn pranayama, breathing techniques and relax into this yoga class when you feel overwhelmed or under the weather. Perfect for beginners or experienced yogis. Reconnect and get back to your core. Enjoy ! Namaste 🙏 Website: www.yogawithnutan.com Shop: www.healingenergyrocks.com Instagram: https://www.instagram.com/nutan_josh1/?hl=en Facebook: https://m.facebook.com/YogaWithNutan/ Twitter: https://mobile.twitter.com/YogaWithNutan TikTok: https://vm.tiktok.com/ZMLMDTAU9/ Subscribe, Follow and Like 🙏

YOGA WITH NUTAN Stress and tension is often stored in our hips. Be patient with yourself and practice this Hip Opening Yoga Class. Breathe deeply, contemplate and meditate. Website: www.yogawithnutan.com Shop: www.healingenergyrocks.com Instagram: https://www.instagram.com/nutan_josh1/?hl=en Facebook: https://m.facebook.com/YogaWithNutan/ Twitter: https://mobile.twitter.com/YogaWithNutan TikTok: https://vm.tiktok.com/ZMLMDTAU9/ Subscribe, Follow and Like 🙏

YOGA WITH NUTAN GARLAND POSE Sanskrit Name – Malasana Sanskrit Name Meaning – Mala – Garland, Asana - Pose Type of Asana – Standing Yoga Pose Target Areas – Core, Legs and Pelvis WHAT IS GARLAND POSE (MALASANA)? Garland Pose (Malasana) is a squatting yoga pose that stretches your legs, pelvis and back. It improves your flexibility and digestion. DO NOT PRACTICE GARLAND POSE (MALASANA) IF: 1) You have a leg, back or hip injury 2) You’re pregnant 3) You’ve recently had surgery BENEFITS OF GARLAND POSE (MALASANA) 1) Stretches your ankles, groin and torso 2) Strengthens your core muscles 3) Improves digestion HOW TO PRACTICE GARLAND POSE (MALASANA) IN 3 EASY STEPS 1) Start by squatting with your feet together and your legs apart. Press your elbows into your inner thighs and bring your palms together to Salutation Seal (Anjali Mudra). Lengthen your front torso. 2) Reach your arms forward, move them to the side of your legs and hook your shins into your underarms. Reach around outside your ankles and hold the back of your heels. 3) Stay in this asana for as long as you feel comfortable, to exit the pose straighten your legs and move into Standing Forward Bend (Uttanasana). GARLAND POSE (MALASANA) VARIATION – USE A BLOCK Practice this asana by sitting on a block if you find it difficult to squat. Website: www.yogawithnutan.com Shop: www.healingenergyrocks.com Instagram: https://www.instagram.com/nutan_josh1/?hl=en Facebook: https://m.facebook.com/YogaWithNutan/ Twitter: https://mobile.twitter.com/YogaWithNutan TikTok: https://vm.tiktok.com/ZMLMDTAU9/ Subscribe, Follow and Like 🙏

YOGA WITH NUTAN EXTENDED TRIANGLE POSE Sanskrit Name – Utthita Trikonasana Sanskrit Name Meaning – Utthita – Extended, Tri – Three, Kona – Angle, Asana - Pose Type of Asana – Standing Yoga Pose Target Areas – Hips WHAT IS EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA)? Extended Triangle Pose (Utthita Trikonasana) is a standing yoga pose that opens your chest, activates your core muscles and lengthens your spine. It energises your body and helps relieve feelings of stress and anxiety. DO NOT PRACTICE EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA) IF: 1) You have a hip injury 2) You’ve recently had surgery BENEFITS OF EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA) 1) Relieves feelings of stress and anxiety 2) Lengthens the spine and strengthens the legs, arms and core muscles 3) Opens the chest, hips and groin muscles 4) Improves digestion HOW TO PRACTICE EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA) IN 3 EASY STEPS 1) Start in Mountain Pose (Tadasana). Step or jump your feet hip width apart. Actively reach your arms out to the side with your palms facing down towards the ground. Turn your right foot to 90 degrees and turn your left foot in. Align your right heel with the arch of your left foot. 2) Exhale and extend your torso to the right. Stretch through your hip joints. Rest your right hand on your shin, ankle or floor (whatever is more comfortable) and stretch your left arm to the sky. If you can, gaze up towards the sky, if this is not comfortable keep your gaze in a neutral position. 3) Stay in this pose for as long as you feel comfortable. When you are finished, come out of the pose and repeat it on the other side. Website: www.yogawithnutan.com Shop: www.healingenergyrocks.com Instagram: https://www.instagram.com/nutan_josh1/?hl=en Facebook: https://m.facebook.com/YogaWithNutan/ Twitter: https://mobile.twitter.com/YogaWithNutan TikTok: https://vm.tiktok.com/ZMLMDTAU9/ Subscribe, Follow and Like 🙏

YOGA WITH NUTAN EAGLE POSE Sanskrit Name – Garudasana Sanskrit Name Meaning – Garuda – Eagle, Asana - Pose Type of Asana – Standing Yoga Pose Target Areas – Full Body WHAT IS EAGLE POSE (GARUDASANA)? Eagle Pose (Garudasana) or “King of the birds” is a standing balancing Yoga pose that improves concentration, focus and posture. It also strengthens your core, arms and legs. DO NOT PRACTICE EAGLE POSE (GARUDASANA) IF: You’ve recently had surgery BENEFITS OF EAGLE POSE (GARUDASANA) 1) Improves balance and focus. 2) Strengthens your core, arms and legs 3) Increases energy and boosts confidence HOW TO PRACTICE EAGLE POSE (GARUDASANA) IN 3 EASY STEPS 1) Start in Mountain Pose (Tadasana) with your legs hip-width apart. Bend both knees, wrap your right leg around your left and hook your right foot behind your left calf. 2) Reach both arms straight in front of you, bend them at your elbows and wrap your left arm around your right arm. Cross your forearms, press your palms together and raise your elbows so that your arms are at shoulder height. 3) Stay in this asana for as long as you feel comfortable. To exit the pose, return to Tadasana (Mountain Pose) and repeat on the other side. EAGLE POSE (GARUDASANA) VARIATION Try this asana by crossing one foot over the other and letting it rest on the ground. You can also wrap your arms around your body as if you’re hugging yourself. Website: www.yogawithnutan.com Shop: www.healingenergyrocks.com Instagram: https://www.instagram.com/nutan_josh1/?hl=en Facebook: https://m.facebook.com/YogaWithNutan/ Twitter: https://mobile.twitter.com/YogaWithNutan TikTok: https://vm.tiktok.com/ZMLMDTAU9/ Subscribe, Follow and Like 🙏