Kiran Sawhney

1. Uthita Pada Uttanasana or front leg raise . Stand on top of Bosu. Balance weight on both feet. Slowly raise one leg off and in front. Bring your hands up parallel to the floor. Hold and repeat on the other leg. Benefits: Strengthens the muscles of legs. Improves balance. Improves concentration and neuro-muscular coordination. Caution: Do not attempt if you have week knees or varicose veins. 2. Uthita Kona Pasa Uttanasana or Side leg raise Standing on top of Bosu, raise your one leg out to the side. Keep the upper body straight and aligned. Bring your arms in front, parallel to the floor. Benefits: Strengthens the abductors or the sides of legs. Removes excess fat from abductors. Caution: Same as above 3. Virbhadrasana Stand next to Bosu. Place one foot on top of Bosu. Turn this foot out. Bend the knee which is placed on top. The leg at the back is straight. Fold your hands (palms pressing against each other) and take them overhead. Bend backwards and look up. Hold and then repeat o...

1. Marjariariasana or The Cock Come on all fours on top of Bosu. Exhale and arch the back up. Head goes down. Inhale and arch the back in and look up. Benefits : Improves flexibility and strength of back and improves the posture. Caution: Do it slow and smooth avoiding any jerks. 2. Sahaj Pavanmuktasana Lie down on Bosu. Slowly rasie up both the legs and clasp one knee with your hands. Try to bring the chin to touch your knee and hold. Repeat on the other side. Benefits: Lessens lower back ache and stiffness in lumbar area. Stretches hamstrings and hips. Improves the flexibility of hip and knee joint. Removes unwanted flatulence. Caution: Do not attempt if you have cervical spondylitis. In that case, do not raise your head up. Keep it down. 3. Poorna Pavanmuktasana or The child pose Lie down on the Bosu on your back. Slowly bend both the knees and hug them with your hands towards the chest. Raise your chin to touch the knees. Benefits: Removes stiffness from lower back. Removes fat f...

1. Gomukhasana or The Cow Pose Sit on Bosu. Place left hand behind your shoulders and reaching behind your back with the other hand, interlock the fingers of both hands. Pull and hold gor 10-30 seconds. Interchange the arms. Benefits: Increases the flexibility of arms and shoulder blades. Opens the chest and improves the respiration. Tones and shapes the back. Caution: Do not attempt this if you have frozen shoulder. 2. Parsh Konasana or Side arm raise . Lie down on your side. Lift up the upper body, placing your one hand down on top of Bosu and getting support from it. Both feet face the same direction. Extend the other hand above straight overhead. Most of your weight is resting on the hand which is kept on top of Bosu. Benefits: Tones the arms, increases sense of balance and strengthen the neck. Caution: Do not attempt if you have week back, arms, frozen shoulder.

1. Lie down on the floor or mat with your head resting on top of Bosu. Take the legs up straight. Try to push the lower back on floor and keep the abs contracted. Slowly lower the legs down, holding the abs tight, and stabilizing the lower back so that it does not start arching. Keep holding for few seconds and repeat. 2. Lie down on top of Bosu. Bend your knees 90 degree. Slowly raise the head, neck and finally the hands up, contracting your naval in to spine and keep holding for few seconds. 3. From the above position, straighten your legs, slowly start lifting up and take the hands towards the legs. Hold. Get up little higher. Try to touch your feet with your hands. Hold. 4. Lie down on top of Bosu. Bend your legs 90 degree. Lift your head up and as you exhale and bring the hands up, rotate from your torso to one side so that both hands go outside your right knee. Hold then repeat on the other side. 5. Similar as the one above. The difference here is that to make it more advanced an...

1. Lie down prone ( on your stomach)on the Bosu. Exhale and lift both legs and hands up off from the Bosu. Push yourself to raise up the legs even further more. Then inhale and bring the legs, hands and head down. Repeat this for 20 times. 2. Lying in the same position as above, exhale and raise your right hand and left leg up. Then come down. Next do left and and right leg up. Continue to repeat about 20 times. These back extensions strengthen the back.

1. Chakrasana This asana is so named because the body takes the shape of a circle - or a semi-circle. The asana is very similar to the gymnastic back-bend. Lie down on your back. The Bosu is overhead. Spread your legs so they are shoulder-length apart. Bend your knees so that your feet are flat on the floor. Similarly, bend your elbows so your hands are placed on top of Bosu. (Your palms should be inwards, facing your shoulders.) Breathe IN. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U. Feel the blood rush to your head, and your lungs expand and fill up with air. Hold this pose for a few seconds. Breathe OUT and let yourself down slowly. Benefits Strengthens the liver, pancreas and kidneys Strengthens the muscles of the hands and feet Increases elasticity of the spinal cord Excellent for the heart, as it causes the aorta to stretch And, of course, a must-do for diabetes patients! Don't attempt this asana if:...

1. Stand on top of Bosu with hands folded and pressing against each other. 2. Take a deep breath in and bend forward and up and back. Go as far back as you can. 3.Exhale. Bend forward and down and try to touch your toes. Try to straighten your knees and push the tailbone up towards the ceiling. Try to touch the head down on your knees. Place both the hands on top of Bosu by the side of your feet. 4. Inhale and take one foot back on floor. Look up in front. Hands are still there on top of Bosu. 5. Exhale and take the other leg back and come into a plank position. Hands remain on top of Bosu. 6. Drop your knees on floor. Come into all fours. Now drop your chest and head on top of Bosu. Hold your breath. 7. Inhale. Slide forward into Cobra position or Bhujangasana . Make sure your heels are touching each other and naval is still on floor. Shoulder blades relaxed and not hunched up. Benefits of Cobra. Physical : Increases flexibility, rejuvenates spinal nerves, and brings a rich blood sup...