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]
Raised arms pose Hasta Utthanasana Raise the arms, separate the palms and position the hands forward, shoulder width apart. Arch the arms, head and torso upwards and back. [tabs style="default"] [/tabs]
Prayer Pose Pranamasana Stand with the feet together at the front of your space. Bend the elbows and join the palms in front of the sternum. [tabs style="default"] [/tabs]
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 […]
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 […]
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 […]
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 […]
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]
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]
Shavasana Lie flat on the back. Place the arms beside the body, not quite touching, with the palms turned up. Separate the legs and allow the feet to fall naturally to the sides. Ensure that the head, neck and spine are in alignment. Close the eyes and lips and relax the whole body. [tabs style="default"] […]
Swastikasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the left knee and place the sole of the left foot against the inside of the right thigh, so there is minimal contact between the heel and the perineum. Bend the right knee and place the right foot in the space between the left thigh […]
Swastikasana Variation Sit in the Seated Base Position (Prarambhik Sthiti). Bend the left knee and place the sole of the left foot against the inside of the right thigh. Similarly, bend the right knee and place the heel of the right foot on the floor in front of the left shin. Adjust the feet so […]
Dhyana veerasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the left leg underneath the right leg so that the left heel is touching the right buttock. Bring the right leg over the top of the bent left leg so that the right heel is touching the buttock. Adjust the right knee so that […]
Padmasana Sit in the Seated Base Position (Prarambhik Sthiti). Slowly and carefully bend one leg and place the foot on top of the opposite thigh. Have the sole of that foot facing upwards and the heel close to the pubic bone. Once comfortable, bend the other leg and place the foot on top of the […]
Ardha Padmasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend one leg and place the sole of the foot on the inside of the opposite thigh. Bend the other leg and place the foot on top of the opposite thigh. Without strain, place the upper heel as close to the abdomen as comfortable. Rest […]
Sukasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend one leg and place the foot under the opposite thigh. Bend the other leg and place the foot under the opposite thigh. Rest the hands on the knees in chin or jnana mudra. Ensure the head, neck and back are upright and straight. Close the […]
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. Simultaneously extend the arms out to the sides to form a large circle, symbolizing the full moon. Stretch all the way up then arch […]
Hand to foot pose Padahastanana Bring the right foot forward, next to the left foot. Straighten both legs. Bring the abdomen in contact with the thighs and draw the head toward the shins. [tabs style="default"] [/tabs]
Half moon pose Ardha Chandrasana Raise the hands from the ground and join the palms together in front of the sternum. Once balanced lift the arms above the head and simultaneously, arch the back and gaze up. Hold for a few seconds then extend the arms out to the sides of the body and lower […]
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 […]
Mountain pose Parvatasana Keep the hands and feet in the same position. Push down through the hands and toes. Raise the buttocks and lower the head between the arms so that the body forms a triangle. Lift the tail bone up, lengthen and straighten the arms and spine. Keep the knees soft and relax the […]
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 […]
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. […]
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 […]
Half moon pose Ardha Chandrasana Raise the hands from the ground and join the palms together in front of the sternum. Once balanced lift the arms above the head and simultaneously, arch the back and gaze up. Hold for a few seconds then extend the arms out to the sides of the body and lower […]
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 […]
Hand to foot pose Padahastanana Straighten the back, head and arms and bend forward from the hips. As the body folds forward, simultaneously stretch the arms out to the sides to form a large circle, symbolizing the full moon. Bring the abdomen in contact with the thighs, draw the head toward the shins and position […]
Raised arms pose Hasta Utthanasana Raise the arms, separate the palms and position the hands forward, shoulder width apart. Arch the arms, head and torso upwards and back. [tabs style="default"] [/tabs]
Prayer Pose Pranamasana Stand with the feet together at the front of your space. Bend the elbows and join the palms in front of the sternum. [tabs style="default"] [/tabs]
Poorwa halasana Lie in the PMA2 Base Position Raise both legs to vertical. Keep the legs straight and move them towards the head to make a 45 degree angle with the torso and the legs. Separate the legs as wide apart as comfortable and then bring them together again. With the legs straight, slowly lower […]
Sarvangasana Lie in the PMA2 Base Position. Bend both knees and draw the thighs close to the chest. Straighten the legs up and over the body towards the head. Press the arms into the floor, raise the buttocks and take the legs further over the head. Continue to lift by curling the pelvis and then […]
Vipareet karani asana Lie in the PMA2 Base Position. Bend both knees and draw the thighs close to the chest. Straighten the legs up and over the body towards the head. Press the arms into the floor, raise the buttocks and take the legs further over the head. Turn the palms up, bend the elbows […]
Moordhasana Stand with the feet as wide apart as comfortable. Bend forward from the hips and place the hands on the floor in front of the feet. Press down through the palms to help lengthen the spine then lower the crown of the head to the floor. Raise the arms behind the back and either […]
Supta Vajrasana Sit in Thunderbolt pose (Vajrasana). Slowly bend back, taking the support of the body onto the right elbow and arm and then the left. Lower the top of the head to the floor and arch the back. Once balanced in the position rest the hands on the thighs. Try to keep the knees […]
Ushtrasana Sit in Thunderbolt pose (Vajrasana). Stand up on the knees and separate the knees slightly apart so that they are in line with the hips. Keep the feet flat behind the knees. Stretch the arms out to the sides, shoulder height. Lean backward, slowly reaching the right hand to the right heel and the […]
Prayer Pose Pranamasana Join the palms together above the head. Bend the elbows and bring the hands down to rest in front of the sternum. [tabs style="default"] [/tabs]
Raised arms pose Hasta Utthanasana Take the hands to the hips. Align the spine and neck. Keep the knees bent, rotate from the hips, engage the core muscles and raise the head and torso upright. Stretch the arms to the ceiling, hands shoulder width apart. Extend and lengthen the spine, torso, head and arms upward. […]
Ardha ushtrasana Sit in Thunderbolt pose (Vajrasana). Stand up on the knees and separate the knees slightly apart so that they are in line with the hips. Keep the feet flat behind the knees. Stretch the arms out to the sides at shoulder height. Twist to the right and reach the right hand to hold […]
Hand to foot pose Padahastanana Bring the right foot forward next to the left foot. Bend the knees as much as required so that the abdomen comes in contact with the thighs. Lower the forehead towards the shins. [tabs style="default"] [/tabs]
Equestrian Pose Ashwa Sanchalanasana Lower both knees to the floor. Step the left foot between the hands and adjust the position so that 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 in the chest. Keep […]
Mountain pose Parvatasana Raise the buttocks and lower the head between the arms so that the body forms a triangle. Lift the tail bone up, lengthen and straighten the arms and spine. Keep the knees soft and relax the heels towards the floor. [tabs style="default"] [/tabs]
Cat Stretch Pose Marjariasana Lower the head, arch the back, take the belly button toward the spine and tuck the tail bone under. Contract the abdomen releasing all the oxygen. [tabs style="default"] [/tabs]
Ashwa Sanchalanasana Sit in Thunderbolt pose (Vajrasana). Stand up on the knees and separate the knees slightly apart so that they are in line with the hips. Place the arms beside the body. Take a big step forward with the right leg and plant the right foot firmly on the floor. Have the thigh is […]
Cat Stretch Pose Marjariasana Lower the knees to the floor. Raise the head, open the chest, lower the spine and lift the tail bone. Expand the abdomen, fill the lungs and stretch the whole front body. [tabs style="default"] [/tabs]
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 […]
Naman Pranamasana Sit in Thunderbolt pose (Vajrasana). Take a hold of the lower calves with the thumbs uppermost. Slowly bend forward and place the crown of the head on the floor in front of the knees. Raise the buttocks until the thighs are as vertical as appropriate and gently press the chin against the chest. […]
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 […]
Hand to foot pose Padahastanana Take the hands to the hips. Keep the back and head aligned whist folding forward from the hips. Bend the knees as much as required to bring the abdomen in contact with the thighs. Lower the head towards the shins and place the hands to the floor either side of […]
Raised arms pose Hasta Utthanasana Raise the arms, separate the palms and position the hands forward, shoulder width apart. Extend and lengthen the spine, torso, head and arms upwards. [tabs style="default"] [/tabs]
Shashank bhujangasana Assume Table Position. Lower the hips back so the buttocks rests on the heels. Keep the hands on the floor, the arms straight and rest the forehead on the floor in front of the knees. Assuming the Held Child’s Pose (Shashankasana). Without moving the position of the hands, slide the chest forward to […]
Prayer Pose Pranamasana Stand with the feet together at the front of your space. Bend the elbows and join the palms in front of the sternum. [tabs style="default"] [/tabs]
Shashankasana Assume Table Position. Lower the hips back so the buttocks rest on the heels. Keep the hands on the floor, arms straight and rest the forehead on the floor in front of the knees. If possible, the arms and forehead touch the floor. If not, make two fists and place one vertically on top […]
Shashankasana Sit in Thunderbolt pose (Vajrasana). Straighten the arms and raise them above the head, shoulder width apart. Keeping the arms and head straight, in line with the torso, bend the torso forward from the hips. Lower the hands and forehead to the floor in front of the knees. Hold for a few seconds then […]
Vyaghrasana Assume Table Position. Raise the head and lower the spine to concave the middle back. Simultaneously lift the tailbone, straighten the right leg behind the body, bend the right knee and stretch the toes towards the head. Expand the abdomen, open the chest, fill the lungs and stretch the whole front body. Hold for […]
Marjariasana Assume Table Position. Raise the head and lower the spine to concave the middle back. Simultaneously lift the tailbone. Expand the abdomen, open the chest, fill the lungs and stretch the whole front body. Hold for a few seconds the lower the head and arch the back drawing the belly button towards the spine. […]
Sit in Thunderbolt pose (Vajrasana). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. Have the hands in line with the knees, so that the arms and thighs are perpendicular to the floor. Separate the knees so that […]
Veerasana Sit in Thunderbolt pose (Vajrasana). Raise the right knee and place the right foot flat on the floor beside the inside of the left knee. Put the right elbow on the right knee and rest the chin on the palm of the right hand. Rest the left palm on the left knee. Close the […]
Simhagarjanasana Sit in Lion Pose (Simhasana). Open the eyes and gaze at the eyebrow centre, adopting shambhavi mudra. Relax the whole body. Open the mouth and extend the tongue out as far as possible towards the chin. Produce a clear, steady ‘aaah’ sound, keeping the mouth wide open. Fully expressive with no strain. Once breath […]
Simhasana Sit in Thunderbolt pose (Vajrasana). Separate the knees about 45cm apart and keep the toes in contact with each other. Lean forward and place the palms of the hands on the floor between the knees, fingertips pointing towards the body. Straighten the arms. Arch the back slightly and lean the upper body’s weight on […]
Bhadrasana Sit in Thunderbolt pose (Vajrasana). Separate the knees as far as possible, while keeping the toes in contact with the floor. Separate the feet slightly to allow the buttocks to rest on the floor between the feet. Place the hands on the knees, palms turned down. Ensure the head, neck and back are upright […]
Padadhirasana Sit in Thunderbolt pose (Vajrasana). Cross the arms in front of the chest, place the hands under the opposite armpits and have the thumbs pointing up. Ensure the head, neck and back are upright and straight. Close the eyes and relax the whole body. [tabs style="default"] [/tabs]
Ananda Madirasana Sit in Thunderbolt pose (Vajrasana). Place the palms on top of the heels, fingers pointing towards each other (if uncomfortable, place the palms just above the heels). Ensure the head, neck and back are upright and straight. Close the eyes and relax the whole body. [tabs style="default"] [/tabs]
Vadrasana Kneel on the floor with the knees close together. Bring the big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet, heels touching the inside of the hips. Rest the hands on the knees and turn the palms down. Ensure the head, neck and back are upright […]
Dolasana Stand with the feet more than shoulder width apart and keep the legs straight. Raise the arms and interlock the fingers of both hands behind the neck with the elbows pointing out to the sides. keep the feet firmly on the ground, turn to the right and bend forward. Bring the head as close […]
Utthita Lolasana Stand with the feet about one metre apart. Raise the arms above the head and keep the arms straight. Bend the wrists encouraging them to be limp with the fingers pointing forward. Moving from the hips swing the torso down forward allowing the arms and head to sway through the legs. After this […]
Virabhadrasana 2 Stand with the feet wider than shoulder width apart and keep the legs straight. Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees. Roll the right thigh outward, so that the center of the right knee cap is in line with the center of […]
Virabhadrasana I Stand with the feet wider than shoulder width apart and keep the legs straight. Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees. Roll the right thigh outward, so that the center of the right knee cap is in line with the center of […]
Parivrtta Parsvakonasana Stand with the feet wider than shoulder width apart and keep the legs straight. Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees. Roll the right thigh outward, so that the center of the right knee cap is in line with the center of […]
Parsvakonasana Stand with the feet wider than shoulder width apart and keep the legs straight. Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees. Roll the right thigh outward, so that the center of the right knee cap is in line with the center of the […]
Parivrtta Trikonasana Stand with the feet wider than shoulder width apart and keep the legs straight. Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees. Roll the right thigh outward, so that the centre of the right knee cap is in line with the centre of […]
Trikonasana Stand with the feet as wide apart as comfortable and keep the legs straight. Turn the right foot out to the right at 90 degrees and turn the left foot in slightly. Roll the right thigh outward, so that the centre of the right knee cap is in line with the centre of the […]
Dwikonasana Stand with the feet shoulder width apart. Interlock the fingers of both hands behind the body with the arms straight. Arch the back slightly, pushing the buttocks behind a little. Bend forward from the hips until the back is horizontal and forms a right angle with the legs. Raise the arms behind the back […]
Samakonasana Stand with the feet together and the arms beside the body. Raise the arms and straighten them above the head. Bend the wrists allowing them to be limp with the fingers pointing forward. Arch the back slightly, pushing the buttocks behind a little. Bend forward from the hips until the back is horizontal and […]
Druta Utkatasana Stand with the feet together or slightly apart. Join the palms in front of the chest then raise and straighten the arms above the head. Bend the knees and slowly lower the buttocks about ⅓ of the way down to the floor. Hold for a few seconds, then raise the buttocks, straighten the […]
Utthanasana Stand with the feet about one metre apart and have the toes turned slightly out to the sides. Check that the knees are in line with the toes and ensure they stay this way throughout the practice. Interlock the fingers of both hands in front of the body and let them hang loosely. Keeping […]
Tiryaka Kati chakrasana Stand with the feet about shoulder width apart and keep them firmly on the ground throughout the practice. Interlock the fingers of both hands in front of the body and turn the palms down. Raise the arms above the head and stretch up. Bend forward from the hips to form a right […]
Kati chakrasana Stand with the feet about shoulder width apart and keep them firmly on the ground throughout the practice. Raise the arms out to the sides at shoulder height. Twist to the right. Take the left hand to the right shoulder, wrap the right arm around the back and take the right hand around […]
Tiryaka tadasana Stand with the feet more than shoulder width apart. Fix the gaze on a point in front. Interlock the fingers of both hands in front of the body and turn the palms down. Raise the arms above the head and stretch upwards. Bend from the waist to the right side. Hold for a […]
Tadasana Stand with the feet together or slightly apart and place the arms beside the body. Balance the weight of the body equally on the feet. Interlock the fingers of both hands in front of the body and turn the palms down. Raise the arms and rest the hands on the head with the palms […]
Naukasana Lie in the PMA2 Base Position. Contract the abdominal muscles. Simultaneously lift the head, shoulders, arms and legs off the floor (about 10 cms). Have the hands and feet aligned, the same distance from the floor. Balance the body on the buttocks, keeping the spine straight. Hold for a few seconds then release, slowly […]
Modified Naukasana Lie in the PMA2 Base Position. Bend the knees and place the soles of the feet in front of the buttocks, flat on the floor. Rest the hands on the thighs. Engage the abdominal muscles and raise the head, shoulders and back. Simultaneously, slide the hands up the thighs towards the knee caps. […]
Shava Udarakarshanasana Lie in the PMA2 Base Position. Take the arms out to the sides, shoulder level with the palms turned down. Bend the right leg and place the sole of the foot beside the left kneecap. Take the left hand to rest on top of the right knee. Gently bring the right knee to […]
Supta Udarakarshanasana Lie in the PMA2 Base Position. Bend both knees and place the soles of the feet in front of the buttocks, flat on the floor. Interlock the fingers of both hands and place the palms under the back of the head, open the chest and keep the shoulders and elbows in contact with […]
Jhulana Lurhakanasana Lie in the PMA2 Base Position. Bend both knees and bring the thighs towards the chest. Interlock the fingers of both hands and clasp around the shins, just below the knees. [tabs style="default"] [/tabs]
Supta Pawanmuktasana Lie in the PMA2 Base Position. [tabs style="default"] [/tabs]
Pada Sanchalanasana Lie in the PMA2 Base Position. [tabs style="default"] [/tabs]
Padachakrasana Lie in the PMA2 Base Position. [tabs style="default"] [/tabs]
Padotthanasana Lie in the PMA2 Base Position. [tabs style="default"] [/tabs]
Eka Padottanasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and position the sole of the foot on the inside of the left thigh. Bend the left leg and place the foot on the floor in front of the left buttock. Raise the left foot and interlock the fingers underneath. Draw […]
Utthia Janu Sirshasana Stand with the feet shoulder width apart and arms beside the body. Keep the back and head aligned, bend forward from the hips and lower the abdomen toward the thighs. Wrap the arms around the outside of the legs and either clasp the hands behind the calves or interlock the fingers. Lower […]
Sirsha Angustha Yogasana Stand with the feet as wide apart as comfortable and keep the legs straight. Turn the right foot out to the right at 90 degrees and turn the left foot in slightly. Roll the right thigh outward, so that the centre of the right knee cap is in line with the centre […]
Padahastanana Stand with the feet together and the arms beside the body. Keep the back and head aligned and bend forward from the hips. Bend the knees as much as required to bring the abdomen in contact with the thighs. Lower the head toward the shins. Take the hands as near to the floor as […]
Meru akarshanasana Lie on the right side of the body with the left foot on top of the right. Bend the right arm and place the right elbow on the floor. Raise the torso and head. Support them by the right elbow, resting the head on the right palm. Place the left arm on the […]
Hasta pada angusthasana Lie on the right side of the body with the left foot on top of the right. Stretch the arms above the head and rest the left palm on top of the right. Straighten the body from the fingers to the toes. Keep the arms and legs straight and raise the left […]
Janu sirshasana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and place the sole of the foot on the inside of the left thigh. Square the torso over the extended left leg and rest the hands on the thigh. Lengthen the spine then fold forward from the hips. Extend as far […]
Pada Prasar Paschimottanasana Sit in the Seated Base Position (Prarambhik Sthiti). Separate the legs as wide apart as comfortable and flex the feet to engage the thigh muscles. Place the hands on the floor in front of the body. Lengthen the spine then fold forward from the hips. Extend as far as appropriate without rounding […]
Gatyatmak Paschimottanasana Lie on the back with the feet together. Rest the hands on the floor above the head with the palms facing up. Keep the upper arms close to the ears and raise the torso sit upright. Lengthen the spine up then bend from the hips and lower the torso over the legs. When […]
Paschimottanasana Sit in the Seated Base Position (Prarambhik Sthiti) and rest the hands on the thighs. Hinge forward from the hips and slowly lower the torso over the legs. Simultaneously slide the hands toward the toes. Lengthen the front of the torso, elongate the spine and keep the head and neck aligned. Use the exhaling […]
Saithalyasana - Animal relaxation pose Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and place the foot on the inside of the left thigh. Bend the left knee and lay the left heel to the outside of the left buttock. Square the torso over the right knee and rest the hands […]
