Entries by Christina Jagusiak

SWAN technique

SWAN is an acronym for Strength, Weakness, Ambition and Need. The SWAN meditation technique involves observing and witnessing one's own strengths, weaknesses, ambitions and needs in an objective way and going to their source. It gives us the opportunity to look closely at ourselves, in a mirror as it were, and see things for what […]

Yoga Nidra – the stages

Yoga nidra is by far my favourite yoga practice. I am so passionate about it because it has honestly transformed my life. I whole heartedly believe everyone can benefit from the practice of Yoga Nidra.  Those who practice are often amazed at the results. This post explains how the practice works and each of the […]

Sankalpa – The Power of Intention

The Yoga tradition offers us a very powerful practice for connecting with our most heartfelt desires. It’s called sankalpa, a Sanskrit word that means “resolution or resolve”. The practice of sankalpa is the practice of intention setting.The sankalpa has the potential to release tremendous power by clearly defining and focusing on a chosen goal. Its […]

Why chant AUM

When we chant Aum we are connecting to that universal energy that resonates through all of us. How? you may wonder. The sound Aum, when chanted, vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature, and within ourselves. This mantra is known to be the basic […]

The purpose of asana – What is it for?

The purpose of asana is as varied as the individuals who practice them. Some people wish to improve their health, increase their flexibility and strength etc. Others are looking for a way to obtain greater peace, relaxation and harmony in their lives. Some practice to increase their awareness, focus and concentration. Still others use it […]

Change is Inevitable, Growth is Optional

Our journey through life involves a series of changes - some major and many minor. Being able to adapt and respond effectively in a constantly changing world has become a necessary skill. And one that we can enhance and develop when we understand what goes on at a personal level when we are faced with […]

Letting go

Many of us cringe at the sound of these two words… ‘letting go’. Yet letting go is actually an empowering choice to simply walk in a direction that brings YOU closer to greater personal happiness. Sometimes we are so attached to the drama, the fight, the familiar, that we don’t want to let go. To […]

Waves of emotion

When the going gets tough, the tough may get going, but most of us sidestep unease by distracting ourselves with numbness, work, or substances that temporarily relieve the pain. For years I used food to escape from reality, if it wasn't extra food, it was shopping, work or partying....anything to avoid what is, weave the […]

Why 108?

Why 108? In yoga the number 108 is considered as a sacred and auspicious number. This always puzzled me, after some research I found many reasons why 108 is significant..... 1, 0, and 8: Some say that 1 stands for God or higher Truth, 0 stands for emptiness or completeness in spiritual practice, and 8 […]

The Great Lock

Maha Bandha - The Great Lock Sit in a comfortable seated position with the spine, neck and head aligned. Place the palms of the hands on the knees. Inhale and exhale fully. Retain the breath out and successively perform jalandhara, uddiyana and moola bandhas. Hold the bandhas and the breath out for as long as […]

Perineum Contraction – Moola bandha

Moola Bandha Sit in a comfortable seated position with the spine, neck and head aligned. Focus on the perineal/vaginal region. Contract the region by pulling up on the muscles of the pelvic floor and relaxing them. Continue to briefly contract and relax this region as rhythmically and evenly as possible. [tabs style="default"] [/tabs]

Abdominal Contraction – Uddiyana Bandha

Uddiyana Bandha Stand with the feet shoulder width apart. Inhale deeply. Bend forward from the waist and exhale fully out the mouth. Position the spine horizontal to the floor, bend the knees slightly and rest the hands on the thighs to support the weight of the upper body. Take a false inhalation, keeping the glottis […]

Throat lock – Jalandhara Bandha

Jalandhara Bandha Sit in a comfortable seated position with the spine, neck and head aligned. Place the palms of the hands on the knees. Take a slow and deep inhalation and retain the breath. Lower the chin to the chest and draw the chin in a little, so the back of the neck stays long. […]

Eyebrow centre gazing – Shambhavi Mudra

Shambhavi Mudra Close the eyes and relax all the muscles of the face. Slowly open the eyes and look forward at a steady point. Keep the head still and direct the gaze upwards and inward. Focus both eyes at eyebrow centre. Hold for as long as comfortable and release at the slightest sensation of strain. […]

Tongue lock – Khechari mudra

Khechari mudra Sit in a comfortable position. Close the eyes and relax the body. Fold the tongue back and up, so that the lower surface lies in contact with the upper palate. Stretch the tip of the tongue backward as far as comfortable. Practice Psychic breathing (Ujjayi pranayama). Hold this mudra for up to 5 […]

Nosetip gazing – Nasikagra drishti

Nasikagra drishti Close the eyes and relax all the muscles of the face. Slowly open the eyes and look forward at a steady point. Keep the head still and direct the gaze to the nose tip. Hold for as long as comfortable and release at the slightest sensation of strain. Close and relax the eyes. […]

Nosetip Mudra – Nasagra Mudra

Nasagra Mudra Place the right index finger and middle finger on the eyebrow centre. Position the thumb above the right nostril and the ring finger above the left nostril. Have the little finger comfortably folded. Rest the left hand on the left thigh, alternatively use it to support the right elbow. [tabs style="default"] [/tabs]

Heart Gesture – Hridaya Mudra

Hridaya Mudra Curl the index fingers to the base of the thumbs. Join the tips of the middle and ring finger to the tip of the thumb. Straighten the little finger in a relaxed way. Place the hands on the knees with the palms turned up. [tabs style="default"] [/tabs]

Vison board

What we focus on gets BIGGER! Vision boards are the ultimate in manifestation. They serve as a tool to keep you inspired, keep you on track, and keep you motivated. You know all of the Law Of Attraction stuff? Well, creating a vision board and sticking it in your line of sight, is an awesome […]

Happy Holidays!

Regardless of what you celebrate... Whether it's Christmas, Hanukkah, Kwanza or any other holiday, I hope this season is full of joy and love. Be safe, be happy, and I'll see you in the New Year - if not before!  Big love to you all! Namaste,

Breathe Deeply

Remember to breathe. With the festive season just around the corner it's natural for tension to rise. Family, parties, Christmas, work break-ups....so much life going on! I notice as things speed up and pressure rises I hold my breath. This is often coupled with scrunching my shoulders and rushing my meals. It's no wonder digestion […]

Aum Chanting

Aum Chanting The mantra AUM is a universal mantra. Rather than having a specific meaning, the mantra AUM is a vibration. This vibration is the reflection of the absolute reality, without beginning or end and embracing everything that exists When broken into it’s 3 letters, A-U-M embodies the divine energy (Shakti), together with it’s 3 […]

Ajapa Japa

Ajapa Japa This practice combines awareness of the breath, psychic passages for the breath and psychic sound (mantra So Hum). When these three components are practiced together, the awareness, breath and mantra become one. The whole body is recharged, psychic toxins are eliminated and blocks in the nadis (energy pathways) are removed. [tabs style="default"] [/tabs]

Yoga Retreats

Ubud, Bali Yoga Retreat Anand Ashram Mon 26th May - Saturday 31st May 2014 6 days/5 nights Bali Retreat Flyer 2014 included in the retreat: • 5 nights accommodation at the tranquil and spiritual, Anand Krishna Ashram, Ubud • 5 days of yoga (including daily sunrise asnana, pranayama, meditation, fire cermeony, and yoga nidra) • […]

Red Hill Retreats

  108 Sun Salutations Yoga Retreat - Hummingbird Eco Retreat 29th Nov - 6.30am-9.00am $50 (breakfast and gift included) Recharge, energize and vitalize in this powerful yoga retreat! Practice 108 (or as many as you'd like) rounds of Surya Namaskara, also known as sun salutations, to connect with the sun’s divine qualities of power, dynamism […]

Summer’s here…..

With the glory of summer in full swing it's no wonder people are increasingly feeling the need to salute to the sun. We are running summer yoga classes twice daily out in the beautiful fresh air at Mornington Park, with the classes incorporating gentle flowing movements and steady postures from a combination of traditions, including […]

Body Stillness

Kaya sthairyam - Body Stillness In meditation the emphasis is on the importance of being able to sit in one position without movement and without distraction of the physical body. This meditation practice seems to contradict this basic rule. During the technique one tries to be aware of the body to the exclusion of all […]

Inspiration from the lineage

Swami Sivananda, a medical doctor and Ayurvedic physician, left his successful practice in Malaysia in search of his spiritual calling and a teacher. Settling in the sacred valley of Rishikesh, he found his guru, Swami Vishwananda Saraswati, and was initiated into the Dashnami Sannyasa tradition when he was 37 years old. Wanting to make yogic […]

What we teach

There are over a hundred different types of Yoga.  Neither is better or worse, right or wrong; they are but a tool, a tool to go within, to know within, the Truth within. Here at Satya Live Yoga we teach an integral style of yoga which can be practised by anyone, regardless of age, ability […]

What is Yoga?

You may wonder...what is yoga? The word "Yoga" comes from the Sanskrit word "yuj" which means "to unite or integrate." Traditionally, yoga is a method of practice that aims to unite the individual consciousness or soul, with the Universal Consciousness or Spirit. In today’s modern world, many people think of yoga as just physical exercises […]

About Christina

About Christina…With the desire to be the best person she could be, Christina began practicing yoga from a young age. Being quite focused on body image and appearance Christina was drawn to a physical asana practice and lived by the motto, ‘no pain, no gain.’ Through her early teens Christina battled with an eating disorder […]

Position 11 – Inhale

Raised arms pose Hasta Utthanasana Align the spine and neck. Keep the arms and back straight, engage the core muscles, rotate from the hips and raise the head and torso upright. Stretch all the way up then arch the arms, head and torso back. [tabs style="default"] [/tabs]

Position 9 – Inhale

Equestrian Pose Ashwa Sanchalanasana Step forward with the left foot, bend the knee and position the foot between the hands. Simultaneously lower the right knee to the floor. Keep the left foot between the hands and lunge forward. Press the pelvis down and extend the body up and back as far as is comfortable. Lift […]

Position 8 – Exhale

Mountain pose Parvatasana Lower the palms to the floor. Keep the right foot still and step the left foot back to beside the right. Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle. Lift the tail bone upwards, lengthen and straighten the arms and spine. Keep […]

Bellows Breath – Bhastrika

Bhastrika Sit in a comfortable seated position with the spine neck and head in alignment. Have the eyes lightly closed. Practice abdominal breathing by drawing the air into the abdomen, using the diaphragm muscles. Accentuate the movement in the abdomen whilst keeping the chest still and relaxed. Once established, begin to breathe quite forcefully in […]

Humming Bee Breath – Bhramari

Bhramari Sit in a comfortable seated position with the sine neck and head in alignment. Have the eyes lightly closed. Join the lips together, separate the teeth slightly and relax the muscles of the jaw. Raise the arms out to the sides, bend the elbows and take the hands to the ears. Use the middle […]

Hissing breath – Sheetkari

Sheetkari Sit in a comfortable seated position with the spine, neck and head in alignment. Extend the tongue outside the mouth, as far as comfortable. Hold the teeth lightly together. Separate the lips to expose the teeth. Inhale slowly and deeply through the teeth. At the end of the inhalation, close the mouth and exhale […]

Cooling breath – Sheetali

Sheetali Sit in a comfortable seated position with the spine, neck and head in alignment. Extend the tongue outside the mouth, as far as comfortable. Roll the sides of the tongue up so that it forms a tube. Inhale slowly and deeply through the tongue. At the end of the inhalation, draw the tongue in, […]

Current Yoga Classes

For information please call me on 0414385051 Braidwood Arts Centre - Energising Monday 6.00 - 7.15am This 75 minute class is dynamic and energising. We work on everybody part, look at some more advanced yoga poses and setting the mind for the week ahead. Summerfield Retirement Village - Seniors Monday 9.00 - 10.00am This 60 […]

Yoga in the Park

Yoga in the Park is an organic style of yoga incorporating gentle flowing movements and steady postures from a combination of traditions. It incorporates elements of Qi Gong and Tai Chi, with a strong focus on the breath. Classes aim to develop and balance all aspects of one’s being – body, mind, emotions and psyche. The postures can […]

Yoga for Seniors

Yoga is a wonderful tool for positive ageing. It increases health and wellbeing and has been shown to help alleviate or reduce many health concerns, common in older adults. Our 'Yoga for Seniors' classes aim to - •    Improve joint mobility, circulation and flexibility •    Effectively treat various forms of arthritis •    Help to alleviate problems […]

Yoga Online

At Satya Live Yoga, our aim is to provide an easily accessible, affordable and convenient way to pursue Satya (true) Yoga (union). Using the immediacy and reach of the internet we can deliver live, real time yoga classes to you - in the comfort of your own home or wherever you choose to log in. […]

Private Classes

Private classes are ideal for those wanting to explore yoga more deeply, refine their practice, and ask questions.  It provides the opportunity for personalised instruction, tailored to suit individual ability and interests, and enables specific needs to be addressed. Sessions can held in the comfort and convenience of your home or office, and can be […]

Deep Relaxation in the Workplace

In this busy world, creating a greater harmony between the demands of work and life is crucial to sustaining productivity, health and wellbeing. Satya’s Deep Relaxation in the Workplace aims to do just that, with a range of benefits for both the organisation and its employees. My classes are tailored to suit your workplace. Session […]

Sahasrara Chakra

Seventh Chakra | Crown Chakra >>Sanskrit Name: Sahasrara >>Color: white/violet >>Element: space >>Development: early adulthood onwards >>Location: crown of the head (cerebral cortex) >>Balanced Qualities: connection with divine >>
Imbalanced Qualities: negativity, separation, duality >>Main Right: to know, to Learn >>Body Location Where Physical Issues May Occur: brain >>Postures that Balance Chakra: Balancing poses that bring […]

Ajna Chakra

Sixth Chakra | Third Eye Chakra >>Sanskrit Name: Ajna >>Color: indigo >>Element: light >>Development: adolescence >>
Location: Third Eye (space between eyebrows) >>Balanced Qualities: intention and intuition >>Imbalanced Qualities: lack of direction >>Main Right: to see >>Body Location Where Physical Issues May Occur: eyes and ears. >>Postures that Balance Chakra: Child's Pose - Shashankasana and palming […]

Vishuddhi Chakra

Fifth Chakra | Throat Chakra >>Sanskrit Name: Vishuddhi >>Color: blue >>Element: sound >>Development: 7 – 12 years >>Location: throat >>Balanced Qualities: open communication >>Imbalanced Qualities: withdrawn >>Main Right: to express oneself >>Body Location Where Physical Issues May Occur: throat, lungs, sinuses >>Postures that Balance Chakra: Roaring Lion - Simhagarjanasana, neck stretches and shoulder openers like Shoulderstand […]

Anahata Chakra

The Fourth Chakra | Heart Chakra 
>>Sanskrit Name: Anahata >>Color: green >>Element: air >>Development: 4 – 7 years >>Location: heart center >>Balanced Qualities: love for oneself >>
Imbalanced Qualities: depression, seclusion >>Main Right: to love and be loved >>Body Location Where Physical Issues May Occur: circulatory system, heartChakras are major junctions of energy within the body. >>Postures […]

Manipura Chakra

The Third Chakra | Solar Plexus Chakra >>Sanskrit Name: Manipura >>
Color: yellow >>Element: fire >>Development: 18 months – 4 years >>Location: Solar Plexus >>Balanced Qualities: confidence >>
Imbalanced Qualities: low self esteem, lack of vision >>Main Right: to be Body Location Where Physical Issues May Occur: intestines, stomach >>Postures that Balance Chakra: Heat building poses like […]

Swadhishthana Chakra

The Second Chakra | Sacral Chakra >>Sanskrit Name: Swadhishthana >>
Color: orange >>Element: water >>Development: 6 months – 2 years >>Location: lower abdomen, below the navel >>Balanced Qualities: sensuality, sexuality >>Imbalanced Qualities: sexual dysfunction, lack of sensation >>Main Right: To Feel >>Body Location Where Physical Issues May Occur: reproductive organs >>Postures that Balance Chakra: Hip opening […]

Mooladhara Chakra

The First Chakra |Root Chakra
 >>Sanskrit: Mooladhara >>Color: red >>Element: earth >>Development: from womb to 12 months of age. >>Location: base of the spine >>Balanced Qualities: groundedness, stability >>Imbalanced Qualities: unsettled feelings and tendencies >>Main Right: to have and to be present >>
Body Location Where Physical Issues May Occur: legs and feet

 >>
Postures that Balance […]

Fierce gesture

Bhairava Mudra Place the back of the right hand on the palm of the left hand. With both palms facing up, rest the hands in the lap. [tabs style="default"] [/tabs]

Attitude of the womb

Yoni Mudra Bring the backs of the hands together, with the fingers pointing toward the body. Interlace the little, ring and middle fingers together. Join the pads of both index fingers together and the pads of both thumbs. Point the index fingers away from the body and thumbs towards the body to form a diamond […]

Gesture of Consciousness

Chin Mudra Join the tips of the thumb and the index finger together, or curl the index finger to the base of the thumb. Straighten the other three fingers in a relaxed way. Place the hands on the knees with the palms turned up. [tabs style="default"] [/tabs]

Gesture of Knowledge

Jnana Mudra Join the tips of the thumb and the index finger together, or curl the index finger to touch the inside root of the thumbs. Straighten the other three fingers in a relaxed way. Place the hands on the knees with the palms turned down. [tabs style="default"] [/tabs]

Fish Pose

Matsyasana Begin sitting in Lotus (Padmasana). Support the body with the arms and elbows and carefully bend the body backward. Lift the chest and lower the crown of the head to the floor. Rest the elbows on the floor and hold the big toes with the hands. Make any adjustments required to maximise the arch […]

Neck movements

Greeva Sanchalana Sit in the Seated Base Position (Prarambhik Sthiti) or another comfortable sitting position. Relax the hands and have the eyes lightly closed. Stage 1 Lower the chin towards the chest. Hold for a moment then raise the head, lifting the chin towards the ceiling. Practice 5-10 times. Inhale on upward movement. Exhale on […]

Shoulder socket rotation

 Skandha Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Stage 1 Place the fingers of right hand on the right shoulder Keep the left hand on left knee, spine upright. Rotate the right elbow in as large a circle as possible. Practice 5-10 times clockwise, then 5-10 times anti-clockwise. Gently lower the right arm. […]

Elbow rotation

Kehuni Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Stretch the right arm in front of the body, shoulder height. Have the right hand comfortable either a loose fist or open and relaxed. Support the right upper arm with the left hand. Bend the right arm at the elbow and rotate the lower arm […]

Elbow bending

Kehuni Naman Sit in the Seated Base Position (Prarambhik Sthiti). Stage 1 Extend the arms in front of the body, shoulder height. Open the hands and have the palms facing up. Bend the arms at the elbows bringing the fingers to the shoulders. Hold for a moment, then straighten the arms again. Practice 5-10 times. […]

Wrist joint rotation

 Manibhanda Chakra Sit in the Seated Base Position (Prarambhik Sthiti).  Stage 1 Extend the right arm in front of the body, shoulder height. Make a loose fist with the right hand, the thumb inside. This is the starting position Mindfully rotate the fist from the wrist, keeping the fist facing downward throughout the rotation. Make […]

Wrist bending

Manibandha Naman Sit in the Seated Base Position (Prarambhik Sthiti). Straighten the arms in front of the body, shoulder height. Open the palms of the hands and have the fingers together and straight. As if pressing the palms against a wall, bend the hands backward from the wrists, fingers point upwards. Hold for a moment […]

Hand clenching

Mushtika Bandhana Sit in the Seated Base Position (Prarambhik Sthiti). Straighten the arms in front of the body, shoulder height. Open the hands, palms down and stretch the fingers out wide Close the fingers tight to make a fist with the thumbs inside. Mindfully open the hands again and stretch the fingers out wide. Practice […]

Full butterfly

Poorna Titali Asana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the knees and bring the feet towards the buttocks. Separate the knees to the sides and join the soles of the feet together. Bring both the heels as close to the perineum, (the general region between the anus and the genital organs) as […]

Hip rotation

Shroni Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right leg and position the right foot on the left thigh. Place the right hand on the right knee and the left hand under the right ankle. Using the muscles of the arm, rotate the right hip by making circular movements with the […]

Half butterfly

Ardha Titali Asana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee, lower it to the side and position the right foot on the inside of the left thigh. Place the right hand on the top of the right knee. Rest the left hand comfortably on left thigh. Stage 1 On the […]

Knee crank

 Janu Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and place the sole of the foot on the floor in front of the buttocks. Interlock the fingers of the hands under the right thigh. Raise the foot from the floor. and rotate the lower leg in a large circular movement; […]

Knee bending

Janu Naman Sit in the Seated Base Position (Prarambhik Sthiti) Stage 1 Bend the right knee and place the sole of the foot on the floor in front of the buttocks. Interlock the fingers of the hands under the right thigh. Elongate the spine and consciously relax the shoulders down and back. Keeping the hands […]

Kneecap contraction

Janufalak Akarshan Sit in the Seated Base Position (Prarambhik Sthiti). Gently contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh. Hold the contraction for 3-5 seconds, counting mentally. Release and relax the kneecap. Practice 5-10 times. Repeat with the left kneecap. Then practice contracting both kneecaps together. Breathing Inhale when […]

Ankle crank

Goolf Ghoornan Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and bring the foot towards the buttock. Turn the knee out to the side and gently place the right foot on the left thigh. Have the ankle far enough over the thigh so it can rotate freely. Support the right ankle […]

Ankle rotation

Goolf Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Keeping the legs straight, separate the feet so that they are shoulder width apart. Keep the heels on the floor during the whole practice. Without moving the ankles, for a moment, take the awareness into them. Stage 1 Mindfully rotate the right foot clockwise 5-10 […]

Ankle bending

Goolf Naman Sit in the Seated Base Position (Prarambhik Sthiti). Without moving the ankles, for a moment, take the awareness into them. Bending from the ankle joints, mindfully move both feet backward and forward. Stretch the feet towards the floor to lengthen the shins, then draw the feet back towards the knees, elongating the calves. […]

Toe bending

Padanguli Naman Sit in the Seated Base Position (Prarambhik Sthiti). Without moving the toes, for a moment, take the awareness into them. Mindfully move the toes of both feet forward and backward, keeping the feet upright, ankles still and relaxed. Hold each position for a few seconds. Repeat 5 -10 times Breathing Inhale the toes […]

Seated Base position

Prarambhik Sthiti Sit with the legs outstretched in front, feet slightly apart. Place the hands, palms down, beside the body. Lift up from the tailbone and align through the head, neck and spine. Keeping the elbows straight, lean back a little, using the arms to support the torso. Keep the chest lifted and shoulders relaxed. […]

Spiralled head to knee pose

Parivritti Janu Sirshasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the left knee and place the foot on the inside of the right thigh. Lean to the right, and lay the right forearm on the floor inside the right leg with the palm facing up. Lengthen the right side of the torso along […]

Plough pose

Halasana Lie in the PMA2 Base Position. Straighten the legs to vertical and position them over the body towards the head. Press the arms into the floor and raise the buttocks. Simultaneously curl the pelvis and lift the back away from the floor. Take the legs over the head and lower the toes to the […]

Spine & Back Pose

Meru prishthasana Stand with the feet about shoulder width apart and have the toes turned slightly out to the sides. Place the fingers of both hands on the shoulders with the elbows pointing out to the sides. Twist the upper torso to the right as far as comfortable then return to centre. Twist the upper […]

Locked Hand Raising Pose

Bandha Hasta Uttanasana Stand with the feet together and arms beside the body. Balance the weight of the body equally on both feet. Cross the wrists in front of the body. Slowly raise the arms above the head, keeping the wrists crossed. Simultaneously, raise the head to gaze at the hands. Spread the arms out […]

Bow & Arrow Pose

Akarna dhanurasana Stand with the feet shoulder width apart and the arms beside the body. Take a small step forward with the right leg. Make a fist with the right hand and raise the arm in front of the body slightly above eye level, inline with the right foot. Make a fist with the left […]

Cow’s face pose

Gomukhasana Begin sitting in Hero’s Meditation Pose (Dhyana Veerasana) with the right leg on top. Stretch the right arm up towards the ceiling, bend the right elbow and lower the right hand down the centre of the back. Take the left arm out to the left side, bend the elbow and move the left arm […]

Lizzard

Utthan prishthasana Lie on the stomach with the arms crossed underneath the chest and hold the upper arms with the hands. Separate the feet slightly and tuck the toes under. Place the chin on the floor if comfortable or have the head slightly raised and gaze forward. Keep the elbows and knees firmly planted into […]

Wind releasing Pose

Vayu Nishkasana Squat with the feet flat on the floor a comfortable distance apart. Ensure the knees are in line with the toes and bend them fully. Hold the insteps of feet with the hands by placing the fingers under the soles and the thumbs above. Have the upper arms pressing against the inside of […]

Eagle pose

Garudasana Stand with the feet together and the arms beside the body. Find a point in front of the body to fix the gaze. Bend both knees slightly and slowly transfer the weight onto the left leg. Raise the right leg and twist it around the left. Point the right toes toward the floor then […]

Position 7 – Inhale

Cobra pose Bhujangasana Keep the hands and feet in the same position. Slide the chest forward and raise the head. Simultaneously lower the hips and pelvis to the floor. Keep the pubic bone on the floor and straighten the arms to a comfortable position. Lengthen and stretch the spine into a backwards curve, directing the […]

Position 6 – Retain out

Eight point salute Ashtanga Namaskara Keep the hands and feet in the same position. Lower the knees chest and chin simultaneously to the floor, allow the heels to rise, the balls of the toes remain in contact with the floor. Keeping the chest between the hands tuck the elbows into the sides of the body. […]

Position 5 – Exhale

Mountain pose Parvatasana Lower the palms to the floor. Keep the right foot still and step the left foot back to beside the right. Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle. Lift the tail bone upwards, lengthen and straighten the arms and spine. Keep […]

Position 4 – Inhale

Equestrian Pose Ashwa Sanchalanasana Extend the right leg back and lower the knee to the floor. Keep the left foot between the hands, ensure the left shin is at a 90 degree angle with the floor. Press the pelvis down and lengthen the spine. Draw the shoulder blades together slightly to open the chest. Keep […]

Position 3 – Exhale

Hand to foot pose Padahastanana Stand upright. Keep the back, head and arms straight and bend forward from the hips. Bring the abdomen in contact with the thighs, draw the head towards the shins and simultaneously place the hands on the floor either sides of the feet. [tabs style="default"] [/tabs]

Half spinal twist

Ardha matsyendrasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and place the sole of the right foot on the floor to the outside of the left knee. Bend the left leg and bring the foot around to rest beside the right buttock. Twist around to the right and take the […]

Spinal twist

Meru Wakrasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and place the sole of the right foot on the floor to the outside of the left thigh. Turn the torso to the left and place the left hand on the floor behind the body towards the right buttock and have […]

Flapping Fish

Matsya kridasana Lie on the stomach. Interlock the fingers and place them under the head. Bend the left leg sideways and bring the left knee close to the left ribs. Keep the right leg straight along the floor. Swivel the arms to the left and rest the left elbow near the left knee. Lay the […]

Crocodile

Makrasana Lie on the stomach. Straighten the legs and position the big toes together with the heels falling out to the sides. Raise the head and shoulders and rest the chin in the palms of the hands with the elbows on the floor. Adjust the position of the elbows to a comfortable position. Close the […]

Superior Posture

Jyestikasana Lie on the stomach. Have the legs straight and feet together. Rest the forehead on the floor. Interlock the fingers and place the palms of the hands on the back of the head or neck. Soften the elbows to the floor. Close the eyes and consciously relax the whole body. [tabs style="default"] [/tabs]

Reversed Corpse Pose

Advasana Lie on the stomach. Stretch the arms above the head with the palms facing downward. Rest the forehead on the floor. Ensure the head, neck and spine are aligned. Maintain a comfortable distance between the legs. Mentally relax the spine and torso. [tabs style="default"] [/tabs]