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All 91 Practices
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6 6 practices · Exercise · Strength Building
Clear FiltersSingle Leg Raises
एकपाद उत्तानासन
Supine single leg raises. The foundational core-strengthening exercise, targeting the lower abdominals and hip flexors while the spine remains supported. Excellent preparation for Navasana and inversions.
Double Leg Raises
द्विपाद उत्तानासन
Supine double leg raises. A more demanding core exercise that strengthens the entire anterior chain. Develops the abdominal strength required for Sarvangasana, Halasana, and advanced inversions.
Pelvic Tilts
श्रोणि झुकाव
Supine pelvic mobility exercise. Develops awareness and control of the lumbo-pelvic rhythm — the relationship between the pelvis and lower back. Foundation of all core stabilisation and the most important exercise for chronic lower back pain.
Dynamic Surya Namaskar (Warm-up)
गतिशील सूर्य नमस्कार
A flowing, dynamic version of the Sun Salutation used as a warm-up sequence. Moves through all planes of motion, raises the heart rate, and systematically prepares every part of the body for asana practice.
Standing Calf Raises
पिण्डली उठाव
Rising onto the toes and lowering. The calves act as a "second heart" — their pumping action drives venous blood back up from the legs. Prevents varicose veins, improves balance, and strengthens the lower leg.
Uddiyana Bandha Prep
उड्डियान बंध तैयारी
Preparatory abdominal drawing-in (Uddiyana Bandha) performed standing. Drawing the navel firmly toward the spine massages all abdominal organs, tones the core, and stimulates the digestive fire (agni).