5 asanas in 5 minutes

These asanas are best form of workout to do at home and can 

be done in very short span of time. An individual can perform these asanas daily. The asanas are as following-

Sarvangasana

How to do Sarvangasana

• Lie on your back with hands by your side.
• With one movement, lift your legs, buttocks and back so that you come up high on your shoulders. Support your back with the hands.
• Move your elbows closer towards each other, and move your hands along your back, creeping up towards the shoulder blades. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Your weight should be supported on your shoulders and upper arms and not on your head and neck.
• Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling. Bring the big toes straight over the nose. Now point the toes up. Pay attention to your neck. Do not press the neck into the floor. Instead keep the neck strong with a feeling of tightening the neck muscles slightly. Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture.
• Keep breathing deeply and stay in the posture for 30-60 seconds.
• To come out of the posture, lower the knees to forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor. Lower the legs to the floor. Relax for a minimum of 60 seconds.

Halasana

How to do Halasana

• Lie on your back with your arms beside you, palms downwards.
• As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.
• Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
• Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.
• Hold this pose and let your body relax more and more with each steady breath.
• After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

Chakrasana

How to do Chakrasana

• To begin, lie on your back.
• Bend your knees so that your feet are flat on the floor in a parallel position in line with your sitting bones, about a foot’s distance away from your hips. Press your feet firmly into the floor.
• Place your hands on the floor just above your shoulders with your fingers facing your shoulders.
• Press into your hands and lift your upper body off the mat, resting the crown of your head lightly on  your mat.
• Press into your feet and lift your legs, pelvis and abdomen off of the mat, activating your inner thighs.
• Push more into your feet, bringing more of your weight into your palms. This will protect your lower back.
• Maintain strength and stability in your arms by continuing to press firmly into the mat.
• Let your head hang in a neutral position, making sure not to strain your neck.
• Hold for 5-10 breaths.
• To exit the posture, slowly lower your arms and legs and bring your spine back onto the mat vertebrae by vertebrae.

Paschimottanasana

How to do Paschimottanasana

• Sit straight with the legs stretched out. Keep the toes flexed towards yourself.
• Take a deep breath and raise your arms upward.
• Now bend forward while exhaling and fold from the hip joints.
• Stretch the arms out as much as you can.
• Take a deep breath, slightly lift the head and elongate the spine.
• Release your breath and try to bring the navel towards the knees.
• Keep repeating the same a few times.
• Then, keep the head on the legs and remain in the pose for a few breaths.
• Take a deep breath and shift to the sitting position.
• Release your breath and drop arms. 

Tadasana

How to do Tadasana

• Stand straight on the ground, and take a small gap between your feet.
• With deeply breathing (inhale), raise your both arms.
• Keep your arms upward by interlocking your fingers.
• Now come on the toes by raising your heels simultaneously
• Feel the pressure of stretching from toes to fingers.
• Try to maintain this pose as long as you can with slow and deep breathing.
• Now come to the original position with deep breathing (exhale).
• You can perform the number of rounds as per your convenience after having relaxation for a while.

Sources-

Self knowledge 

www.artofliving.com