Stretch 1 Page 1 of 3 27/06/2012 Copyright 2009 2012 Perumal Koshy www.yogawithperumal.tv

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STRETCH 1

Consult your doctor before following this or any other exercise program. If injured or undergoing medical treatment seek your doctors advice. Do not practice the lesson if you are feeling unwell, have eaten in the last 4-5 hours or are under the influence of alcohol or drugs. Stop if you feel excessive pain with a specific posture. Resume only when feeling pain free while continuing to commence with postures that are pain free. For best results the lessons must be followed from the beginning to the end. These lessons are a general series that are not designed for pregnancy or any specific ailments. The creators, producers and distributors do not accept any responsibility for injuries that may result from following the instructions outlined on this or any other Yoga with Perumal videos.

1 SHAVASANA

Dead leaf with palms facing up closes your eyes and catch your breath. Relax and catch your breath.

2 KNEES TO CHEST

Knees into chest, hug your knees.

3 JATHARA PARIVARTASANA (DOUBLE KNEES LEFT)

Drop your knees to your left; maintain quads

perpendicular to the body. Post your left hand on top of your right knee, right arm perpendicular to body. Look

right as you take deep breathes to open up the body. As you breathe out relax into the stretch.

Stretch 1 Page 2 of 3 27/06/2012 Copyright 2009 2012 Perumal Koshy www.yogawithperumal.tv

4 KNEES TO CHEST

Knees into chest, hug your knees.

5 JATHARA PARIVARTASANA (DOUBLE KNEES RIGHT)

Drop your knees to your right; maintain quads

perpendicular to the body. Post your right hand on top of your left knee, left arm perpendicular to body. Look left

as you take deep breathes to open up the body. As you breathe out relax into the stretch.

6 KNEES TO CHEST

Knees into chest, hug your knees

7 SUPTA BADDHA KONASANA

Drop your heel to the floor close to your buttocks. Hands

on your hips, feet together and then open the knees to the side. Continue breathing into your nose out your

nose.

8 KNEES TO CHEST

Knees into chest, hug your knees.

Stretch 1 Page 3 of 3 27/06/2012 Copyright 2009 2012 Perumal Koshy www.yogawithperumal.tv

9 RIGHT KNEE OVER LEFT KNEE

Right knee over left knee. Hold left knee or hold behind your left quad. Pull knees toward the chest and hold.

10 LEFT KNEE OVER RIGHT KNEE

Switch: Left knee over right knee. Hold right knee or hold behind your right quad. Pull knees toward the chest

and hold.

11 KNEES TO CHEST

Knees into chest, hug your knees.

12 SHAVASANA

Relax in dead leaf. Close your eyes. Keep breathing into your nose and out your nose. Pay attention to your back. If your back feels any discomforts then bring your knees

into your chest and relax. Keep breathing into your nose and out your nose.

Slowly come out of it. Open your eyes.