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» Aaniya Mehta (V-D) - 2nd Position
» Aradhya (V-D) - 1st Position

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» Ananya (VIII-D) - 3rd Position
» Laabhya (VIII-B) - 1st Position

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» Triman Kaur (XII-C) - 1st Position
» Drishti Nagpal (XII-C) - 2nd Position
» Yukti Gupta (XII-C) - 3rd Position

• 1.   Lie flat on your back.
  
• 2.   Inhale deeply and exhale as you raise both legs upward.
  
• 3.   Pause when your legs form a 90-degree angle with the floor.
  
• 4.   Assume the Uttanpadasana posture.
  
• 5.   While exhaling, lift your waist and push your legs overhead.
  
• 6.   Support your waist with both hands.
  
• 7.   Align your legs, back, and waist in a straight line.
  
• 8.   Point your toes towards the sky and maintain focus on them.
  
• 9.   Hold the position while maintaining normal breathing.
  
• 10. Gradually return to the starting position.
  
• 11. Repeat this sequence three to four times.
  
  

• 1. Lie on the yoga mat or carpet with your legs together.
  
• 2. Lift your legs to create a 90-degree angle.
  
• 3. Press your palms into the floor, lift your waist and legs, and bend forward, curving your back until your legs rest on the floor above your head.
  
• 4. Try to place your big toes on the floor while keeping your legs straight.
  
• 5. Balance your weight on your shoulder blades, shift both hands over your head, interlace your fingers, and support your head with them. Relax your elbows on the floor.
  
• 6. Attempt to hold the position for a count of 100.
  
• 7. Release your fingers from above your head, press your palms on the floor, gently bring your body and legs back to the floor by rolling through the back, and relax in corpse pose.
  
• 8. Repeat the practice for two more rounds.
  
  

• 1. Begin with a 5-minute warm-up session before starting the Parvatasana steps.
  
• 2. Sit in either Padmasana or Sukhasana pose, with your hands resting at the sides.
  
• 3. Ensure your chest is out, neck and spine are straight, and chin is tucked in.
  
• 4. Keep your gaze fixed straight ahead, and you can use an object to help maintain focus throughout the practice.
  
• 5. Inhale slowly as you raise both arms together and stretch them upwards.
  
• 6. Join your palms together, or alternatively, interlace your fingers.
  
• 7. Stretch and elongate your torso as much as you comfortably can.
  
• 8. You can incorporate meditation or pranayama during this practice.
  
• 9. Hold the position for 8-10 seconds and gradually return to the starting position.
  

• 1. Sit upright and extend your legs in front of you.
  
• 2. Inhale deeply and raise your arms above your head.
  
• 3. As you exhale, bend forward from the waist, keeping your torso straight.
  
• 4. Simultaneously lower your outstretched arms and reach for your toes.
  
• 5. Bend further to minimize the space between your chest and thighs.
  
• 6. Try to rest your forehead on your legs.
  
• 7. Maintain this pose for approximately 30 seconds to one minute, breathing steadily.
  
• 8. Inhale deeply, lift your torso, and raise your arms overhead.
  
• 9. Relax your arms and bring them down.
  

• 1. Begin by lying flat on your stomach, keeping your arms beside your body and your feet hip-width apart.
  
• 2. Gently fold your knees and attempt to bring your ankles close to your buttocks.
  
• 3. Hold your ankles firmly with your hands.
  
• 4. Gradually lift your thighs and chest off the ground, trying to achieve maximum height.
  
• 5. Maintain this position for approximately 30-60 seconds.
  
• 6. To release the posture, let go of your ankles and slowly lie flat on the ground again.
  
• 7. Take some time to relax.
  
• 8. Repeat the sequence.
  

• 1. Begin by kneeling on the yoga mat and placing your hands on your hips.
  
• 2. Ensure that your knees are aligned with your shoulders and the soles of your feet are facing the ceiling.
  
• 3. Inhale deeply and draw your tailbone towards the pubis, as if being pulled from the navel.
  
• 4. Simultaneously, arch your back and slide your palms over your feet until your arms are straight.
  
• 5. Keep your neck in a neutral position, avoiding any strain or flexing.
  
• 6. Hold this posture for a few breaths.
  
• 7. Exhale and gradually return to the initial pose, withdrawing your hands and bringing them back to your hips as you straighten up..
  
  

• 1. Begin by standing upright in mountain pose, keeping your legs approximately 3 to 4 feet apart.
  
• 2. Raise both arms parallel to the floor and turn your head towards the left.
  
• 3. Bend your left knee, creating a 90° angle, while maintaining a consistent 180° angle with your arms and hips.
  
• 4. Direct your gaze straight ahead while keeping your head turned to the left. Hold this pose for a few seconds, then repeat on the other side.
  
  

• 1. Stand straight with a tall, upright posture.
  
• 2. Raise your right leg and find a stable balance on your left leg, ensuring that your right knee is bent.
  
• 3. Position the inner part of your left thigh against your right foot, with the toes of your right foot pointing downwards.
  
• 4. Bring your palms together at chest level in a prayer position. Extend your arms above your head, reaching upwards.
  
• 5. Maintain the pose while taking deep breaths at regular intervals.
  
• 6. Release the prayer position and lower your arms to chest level.
  
• 7. Straighten your right leg and return to a standing position.
  
• 8. Repeat the sequence with your left leg to complete the pose.
  

• 1. Begin by standing upright, maintaining a two-inch gap between your feet.
  
• 2. Inhale as you lift your arms in front, aligning them with your shoulders.
  
• 3. Interlock your fingers and slowly rotate your wrists outward.
  
• 4. Inhale deeply as you raise your hands above your head.
  
• 5. While lifting your arms, also raise your heels off the ground, finding balance on your toes.
  
• 6. Hold this position for 20 to 30 seconds, or for as long as it remains comfortable.
  
• 7. Gradually lower your heels as you exhale.
  
• 8. Release your interlocked fingers and let your arms descend, returning to the starting position.
  

• 1. Lie down on your stomach, placing your toes flat on the floor with soles facing upward. Rest your forehead on the ground.
  
• 2. Keep your legs close together, ensuring that your feet and heels lightly touch each other.
  
• 3. Position both hands beneath your shoulders, with palms touching the ground. Your elbows should be parallel and close to your torso.
  
• 4. Inhale deeply and slowly lift your head, chest, and abdomen off the ground. Keep your navel connected to the floor.
  
• 5. Support your torso by gently pulling it back and up using your hands. Apply equal pressure on both palms.
  
• 6. Maintain a conscious breath as you gradually arch your spine, one vertebra at a time. If possible, extend your arms and arch your back further. Tilt your head backward and gaze upward.
  
• 7. Hold the pose while breathing evenly for 4-5 breaths.
  
• 8. Exhale and gently lower your abdomen, chest, and head back to the floor. Relax.
  
• 9. Repeat the sequence 4-5 times.