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 in the back.
  • Hold for as long as comfortable then slowly release by reversing the order of movements.
  • One round is usually sufficient.

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Neck movements

Greeva Sanchalana

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 downward movement.

Stage 2

  • Remain in the same position, face directly forward.
  • Tilt the head to the right, bringing the right ear towards the right shoulder.
  • Raise the head back to the centre.
  • Tilt the head to the left, left ear towards the left shoulder.
  • Practice 5-10 times.
  • Inhale on upward movement.
  • Exhale on downward movement.

Stage 3

  • Remain in the same position, face directly forward.
  • Turn head to right, as though running the gaze along the horizon, chin parallel to the floor.
  • Bring the head back to centre then turn the head to the left.
  • Practice 5-10 times.
  • Inhale to the centre.
  • Exhale to turn to the side.

Stage 4

  • Slowly rotate the head downward, to right, back and then to left side, in relaxed, smooth, circular movement.
  • Feel the shifting stretch around the neck and the loosening of the joints and muscles in the neck.
  • Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
  • Gently return the head back to centre.
  • Inhale on upward movement.
  • Exhale on downward movement.

Awareness

  • The smooth and conscious movement.
  • The sensations experienced in the neck chest and back muscles.
  • Synchronizing the movement with the breath.

Contraindications

  • Elderly people.
  • High or low blood pressure.
  • Vertigo.
  • Cervical spondylosis.

Practice note

  • Always move the head mindfully and ensure there is no strain. If dizziness occurs, stop the practice.

Benefits

  • Releases tension, heaviness and stiffness in the head, neck and shoulder region.
  • Helps to relieve frozen shoulder and cervical spondylitis.

Shoulder socket rotation

 Skandha Chakra

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.
  • In the same way, practice with the left arm.

Stage 2

  • Place the fingers of right hand on the right shoulder and the left hand on the left shoulder.
  • Bring the elbows together in front of the body, raise the elbows up then out to the sides and down, drawing large circles with the arms.
  • Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
  • Gently lower the right arm.

Breathing

  • Inhale with the upward movement.
  • Exhale with the downward movement.

Awareness

  • The rotation of the shoulder joint.
  • The sensations experienced in the arm, chest and back muscles.
  • Synchronizing the movement with the breath.

Benefits

  • Increases range of motion in the shoulder joint.
  • Helps to relieve frozen shoulder and cervical spondylitis.
  • Improves the posture.
  • Relieves tightness and tension in the upper body.

Awareness

  • The rotation of the shoulder joint.
  • The sensations experienced in the arm, chest and back muscles.
  • Synchronizing the movement with the breath.

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 around the elbow joint in a clockwise direction.
  • Make as large a circle as possible while keeping the upper arm steady and parallel to the floor.
  • Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
  • Gently lower the right arm.
  • In the same way, practice with the left arm.

Breathing

  • Inhale on the upward movement.
  • Exhale on the downward movement.

Awareness

  • The movement in the wrist joint.
  • The sensations experienced in the arm muscles.
  • Synchronizing the movement with the breath.

Elbow bending

Kehuni Naman

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.

Stage 2

  • Extend the arms out to the sides 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.

Breathing

  • Inhale to straighten the arms.
  • Exhale to bend arms.

Awareness

  • The movement in the wrist joint.
  • The sensations experienced in the arm muscles.
  • Synchronizing the movement with the breath.

Practice note

  • Keep the upper arms parallel to the floor throughout the practice.

Wrist joint rotation

 Manibhanda Chakra

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 as large a circle as possible whilst keeping the elbow and arm straight and still.
  • Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
  • In the same way practice with the left wrist.

Stage 2

  • Extend both arms in front of the body with the fists loosely clenched.
  • Keeping the arms straight and at shoulder level.
  • Rotate the fists together in the same direction.
  • Practice 5-10 times in each direction.

Stage 3

  • Practice as in stage 2.
  • Rotate the fists in opposite directions.
  • Practice 5-10 times in each direction.

Breathing

  • Inhale with the upward movement.
  • Exhale with the downward movement.

Awareness

  • The movement in the wrist joint.
  • The stretching sensations experienced in the forearm muscles.
  • Synchronizing the movement with the breath.

Benefits

  • Increases range of motion in the wrist joint.
  • Stretches the forearm muscles.
  • Relieves tension caused by prolonged writing or typing.

"Progression

  • Try practicing with a coin on the wrist!

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 then bend the hands forward from wrists so that the fingers point towards the floor.
  • Practice 5-10 times.

Breathing

  • Inhale to raise the fingers upwards.
  • Exhale to point the fingers towards the floor.

Awareness

  • The movement in the wrist joint.
  • The stretching sensations experienced in the forearm muscles.
  • Synchronizing the movement with the breath.

Practice note

  • Keep the elbows horizontal to the floor and have the fingers together and straight throughout the practice.

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 5-10 times.

Breathing

  • Inhale when opening the hands.
  • Exhale when closing the hands.

Awareness

  • The sensations experienced in the fingers.
  • Synchronizing the movement with the breath.

Progression

  • Bend and straighten each finger individually!

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 comfortable.

Stage 1

  • Take a hold of the ankles with the hands.
  • Gently move the knees up and down quite swiftly, the movement resembling a butterfly flitting its wings.
  • Practice up to 30 up and down movements.

Stage 2

  • In the same position, relax the leg as much as possible.
  • Place the hands on the knees.
  • Gently push the knees down with the hands letting the knees spring up by themselves.
  • Practice 10 to 30 movements.

Breathing

  • Natural breath.

Awareness

  • The sensations experienced in the hip joint.
  • The stretch in the thighs and groin.
  • Keeping the legs relaxed and passive.

Contraindications

  • Sciatica
  • Sacral conditions

Practice note

  • To release the legs after completion of the asana, bring both the knees to the chest before straightening them back into the Seated Base Position (Prarambhik Sthiti). This will help ensure that the knee joint is realigned.

Benefits

  • Prepares the legs for meditation asanas.
  • Releases the inner thigh muscles.
  • Helps remove tiredness.

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 raised leg.
  • Practice 10 times clockwise and 10 times anticlockwise.
  • Repeat with the left leg.

Breathing

  • Inhale with the upward movement.
  • Exhale with the downward movement.

Awareness

  • The sensations experienced in the hip joint.
  • Drawing as large a circle as comfortable.
  • The stability of the torso.
  • Synchronizing the movement with the breath.

Practice note

  • To release the leg after completion of the asana, gently bring the knee to the chest before straightening the leg along the floor. This will help ensure that the knee joint is realigned.

Progression

  • Point the index finger out and use it as a guide to perfect the circular movement.

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 inhalation, gently move the right knee up towards the chest.  On the exhalation, gently push the knee down toward the floor.
  • Keep the torso upright, shoulders relaxed down and back..
  • Allow the leg to be passive and move with ease.
  • Practice 10 up and down movements.

Stage 2

  • In the same position, relax the leg as much as possible
  • Push the knee down with the right hand and let the knee spring up by itself.
  • Practice up to 30 swift movements, with the natural breath.
  • Repeat stages 1 and 2 with left leg.

Awareness

  • The sensations experienced in the hip joint.
  • The stability of the torso.
  • Synchronizing the movement with the breath in stage 1.

Practice note

  • To release the leg after completion of the asana, gently bring the knee to the chest before straightening the leg along the floor. This will help ensure that the knee joint is realigned.

Modifications

  • As the hamstrings, hips and back loosen, the foot may be place on the thigh to increase the range of motion.

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; straightening the leg at the top of the upward movement.
  • Keep the upper part of the leg (thigh and hip), as still as possible.
  • Practice 5-10 times clockwise and 5-10 time anti-clockwise.
  • Repeat with the left leg.

Breathing

  • Inhale on the upward movement.
  • Exhale on the downward movement.

Awareness

  • The sensations experienced in the knee and thigh muscles.
  • The stability of the torso.
  • Synchronizing the movement with the breath.

Practice note

  • To release the leg after completion of the asana, gently bring the knee to the chest before straightening the leg along the floor. This will help ensure that the knee joint is realigned.

Knee bending

Janu Naman

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 under the thigh, straighten the right leg extending and engaging the leg muscles.
  • Hold for a few seconds, then bend the right knee, drawing the thigh towards the chest.
  • Practice 5-10 times.
  • Repeat with the left leg.

Stage 2

  • Bend both knees, interlocking the hands under the thighs.
  • Straighten the legs, extending and engaging the leg muscles.

Breathing

  • Inhale when straightening the leg(s).
  • Exhale when bending the leg(s).

Awareness

  • The sensations experienced in the knee and thigh muscles.
  • The stability of the torso.
  • Synchronizing the movement with the breath.

Contraindication

  • Stage 2 is quite strenuous. It is contraindicated for those with weak abdominal muscles, back conditions, high blood pressure or heart conditions.

Modification

  • Keep the heel(s) in contact with the floor throughout the practice.

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 contracting the knee cap.
  • Exhale when relaxing the knee cap.

Awareness

  • The sensations experienced in the knee and thigh muscles.
  • Synchronizing the movement with the breath.

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 with the right hand.
  • Hold the toes of the right foot with the left hand.
  • Using the left hand rotate the right foot 5-10 times clockwise and 5-10 times anti-clockwise.
  • Change sides.

Breathing

  • Inhale with the upward movement.
  • Exhale with the downward movement.

Awareness

  • The sensations experienced in the foot, ankle, calf and leg.
  • Synchronizing the movement with the breath.

Practice note

  • To release the leg after completion of the asana, gently bring the knee to the chest before straightening the leg along the floor. This will help ensure that the knee joint is realigned.

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 times and then repeat anti-clockwise 5-10 times.
  • In the same way, practice on the left side.

Stage 2

  • Mindfully rotate both feet together in the same direction.
  • Keep the knees still and focus the awareness in the ankle joints.
  • Practice 5-10 times clockwise and anticlockwise.

Stage 3

  • Mindfully rotate both feet together, in the opposite directions.
  • Practice 5-10 times in one direction, then in the other.

Breathing

  • Inhale with the upward movement.
  • Exhale with the downward movement.

Awareness

  • The sensations experienced in the foot, ankle, calf and leg.
  • Synchronizing the movement with the breath.

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.
  • Hold each position for a few seconds.
  • Repeat 5-10 times.

Breathing

  • Inhale flex the foot backward.
  • Exhale point the foot forward.

Awareness

  • The sensations experienced in the foot, ankle, calf and leg.
  • Synchronizing the movement with the breath.

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 backward, flexing the foot.
  • Exhale the toes forward, scrunching the toes.

Awareness

  • The sensations experienced in the toes.
  • Synchronizing the movement with the breath.

Progression

  • Try to move each toe individually!

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.
  • Close the eyes and go within.

Breathing

  • Natural breath.

Awareness

  • Integrity of the pose whilst consciously relaxing.

Progression

  • Use core strength to sit upright and place the palms of the hands on the thighs.

Practice note

  • Sit on a folded blanket or cushions to support and protect the back from slumping.

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 the inside of the right thigh.
  • Take hold of the inside edge of the foot with the thumb on the top, fingers on the sole.
  • Raise the left arm straight up toward the ceiling, then slowly lower the arm behind the left ear to take hold of the outside edge of the right foot.
  • Press the elbows away from each other, using them to help twist the upper torso further.
  • If comfortable in the neck, turn the head and look towards the ceiling.
  • Hold for as long as comfortable then release the hands, raise the left arm over the head and slowly return to the upright position.
  • Repeat these steps to the other side and hold for the same duration.

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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 floor.
  • Turn the palms up, bend the elbows and draw the elbows toward each other.
  • Place the hands behind the ribcage, slightly away from the spine, to support the back.
  • Relax in the final position and hold for as long as comfortable.
  • To release, return the arms to the floor palms faced down.
  • Gradually lower each vertebrae of the spine to the floor followed by the buttocks then legs.

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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 torso to the left as far as comfortable then return to centre.
  • Practice up to 10 rounds.

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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 to the sides at shoulder height.
  • Hold for a few seconds then reverse the movement by recrossing the wrists above the head.
  • Lower the arms straight down in front of the body and return the head back to centre.
  • Practice up to 10 times.

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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 hand and bring it behind the right fist.
  • Imagine the hands are holding a bow and arrow.
  • Direct the gaze beyond the right fist and visualize a target ahead.
  • Slowly pull the left fist back to the left ear, tensing both arms as if drawing a bow.
  • Allow the head to move slightly back with this motion, engaging the neck muscles.
  • Keep the left elbow at shoulder height then release the imaginary arrow.
  • Relax the neck and take the left fist back to the right fist.
  • Practice up to 10 times on this side, then repeat on the other side.

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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 up the centre of the back.
  • Stretch the hands towards each other aiming to clasp them behind the back.
  • Hold for as long as comfortable then slowly release the arms, straighten the legs and repeat to the left by having the left leg on top of the right and the left elbow above the head.
  • One round is usually sufficient.

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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 the floor and raise the torso and buttocks so that the shoulders are above the elbows and the torso is parallel to the floor.
  • Arch the lower spine, stretch the torso back and place the chin and chest on, or as close to, the floor behind the forearms.
  • Hold for a few seconds the reverse the movement by coming through the parallel position then lowering the torso down to once again lie on the stomach with the arms crossed underneath the chest.
  • Practice up to 10 rounds.

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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 the knees, elbows slightly bent.
  • Raise the chin up and direct the gaze upwards.
  • Extend the spine and open the chest.
  • Hold for a few seconds, then straighten the knees and raise buttocks bringing the head forward toward the knees.
  • Accentuate the length of the spine.
  • Hold for a few seconds, then bend the knees, lower the buttocks, raise the chest and head back in the starting position.
  • Practice 5-10 rounds.

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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 hook the top of the foot behind the lower left calf.
  • Stretch the arms straight forward, parallel to the floor, and cross the right arm above the left.
  • Bend the elbows to raise the forearms vertical to the floor.
  • Join the palms of the hands together, lift the elbows up, and stretch the fingers toward the ceiling.
  • Hold the position for as long as comfortable.
  • To release, lower the hands then the foot and redistribute the weight evenly.
  • Repeat with the left leg, then practice up to 3 times on each side.

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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 right arm along the outside of the raised leg, hold the ankle.
  • Sit up straight and elongate the spine.
  • Raise the left arm, slowly twist to the left and look over the left shoulder.
  • Rest the left hand on the floor behind the body or bend at the elbow wrapping the arm around the back of the waist.
  • Hold for as long as comfortable, then release the arms, re-centre the torso, neck and head and twist to the right for an equal length of time.

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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 the fingers pointing backwards.
  • Place the right hand behind and slightly to the side of the left buttock, as close to the left hand as possible.
  • Using the arms as levers, twist the head and torso to the left as far as comfortable while maintaining integrity in the spine.
  • Hold for some time then release the hands and re-centre the torso, returning to the Seated Base Position.
  • Practice up to 5 times and then repeat to the other side.

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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 right side of the head in the crook of the elbow or comfortably on the arm.
  • Close the eyes and relax the whole body.
  • After some time, come back to centre then practice to the right.

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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 eyes and relax the whole body.

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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.

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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.

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Corpse Pose

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.

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Auspicious Pose

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 and calf muscle so that there is no contact between the heel and the pubis.
  • Gently pull the toes of the left foot up into the space between the right calf and thigh.
  • Rest the hands on the knees in chin or jnana mudra.
  • Ensure the head, neck and back upright and straight.
  • Close the eyes and relax the whole body.

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Auspicious Pose Variation

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 that the heels are in front of each other.
  • Rest the hands on the knees in chin or jnana mudra.
  • Ensure the head, neck and back upright and straight.
  • Close the eyes and relax the whole body.

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Hero’s Meditation Pose

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 it is above the left knee.
  • Place both hands on top of one another resting on the right knee.
  • Ensure the head, neck and back upright and straight.
  • Close the eyes and relax the whole body.
  • After some time, release the legs and practice to the other side with the right leg underneath, left leg on top.

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Lotus

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 opposite thigh.
  • Rest the hands on the knees in chin or jnana mudra.
  • Ensure the head, neck and back are aligned.
  • Close the eyes and relax the whole body.

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Half Lotus

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 the hands on the knees in chin or jnana mudra.
  • Ensure the head, neck and back are upright and straight.
  • Close the eyes and relax the whole body.

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Easy Pose

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 eyes and relax the whole body.

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Preliminary plough pose

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 them to the floor.
  • Practice up to 10 times.

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Shoulder stand pose

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 the back away from the floor, so that the knees come toward the face.
  • Turn the palms up, bend the elbows and draw the elbows toward each other.
  • Place the hands behind the ribcage, slightly away from the spine, to support the back.
  • Make any adjustments required to stabilize the position so that the torso is at a 90 degree angle with the floor and the hands support the weight of the body.
  • Raise the legs vertical and press the heels up to the ceiling.
  • Firm the shoulder blades against the back and move the sternum nearer the chin.
  • Relax in the final position for as long as comfortable.
  • To release, bend the knees towards the chest, return the arms to the floor with the palms faced down then gently roll the body back onto the floor.

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Inverted pose

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 and draw the elbows toward each other.
  • Rest the top of the hips on the base of the palms.
  • Make any adjustments required to stabilise the position so that the torso is at a 45 degree angle with the floor and the hands support the weight of the body.
  • Raise the legs vertical and press the heels up to the ceiling.
  • Relax in the final position for as long as comfortable.
  • To release, bend the knees towards the chest, return the arms to the floor with the palms faced down then gently roll the body back onto the floor.

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Crown-based pose

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 interlock the fingers or take hold of one wrist.
  • Hold for as long as appropriate, then release by returning the hands to the floor, engaging the abdominal muscles and raising the torso upright.
  • Practice up to 3 times.

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Sleeping Thunderbolt pose

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 in contact with the floor. If necessary, separate the knees.
  • Ensure there is no strain.
  • Close the eyes and relax the body.
  • Remain in the position for as long as comfortable then engage the core muscles and gracefully exit, by reversing the movements and returning to Thunderbolt pose (Vajrasana).

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Camel

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 left hand to the left heel.
  • Push the hips forward and the thighs vertical.
  • Actively lift the chest and bend the spine backward.
  • Carefully release the head to a relaxed position.
  • Push the palms down and use the arms to anchor the shoulder blades onto the back.
  • Remain in the position for as long as comfortable then engage the core muscles and gracefully exit, by reversing the movements.
  • Practice up to 3 rounds. Or hold the position for up to 3 minutes.

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Half Camel Pose

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 the right heel.
  • Simultaneously, stretch the left arm in front of the head so that the hand is at eyebrow level.
  • Gaze towards the left hand.
  • Push the hips forward and keep the thighs vertical.
  • Hold for a few seconds then engage the core muscles and gracefully exit by reversing the movements.
  • Lower the arms to the sides of the body and repeat to the left.
  • Practice up to 5 rounds.

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Equestrian Pose

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 horizontal and the ankle in front of the knee.
  • Lunge forward and transfer the weight onto the right foot.
  • Ensure the right knee is in line with the ankle.
  • Bend forward and lower fingertips to the floor.
  • Gently arch the back, raise the head slightly and hold the position.
  • To release, shift the body weight to centre between the right foot and left knee.
  • Continue the forward and backward lunge on this side up to 10 times.
  • Once complete, stand on both knees then return to Thunderbolt pose (Vajrasana).
  • Practice the same amount of rounds to the other.

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Prostration Pose

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.
  • Hold the position for up to 20 seconds.
  • Lower the buttocks to the heels to assume Child’s Pose (Shashankasana).
  • When ready raise the torso upright and return to Thunderbolt pose (Vajrasana).
  • Practice up to 5 times.

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Striking Cobra Pose

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 just above the floor until it is in line with the hands.
  • Have the elbows in close to the body.
  • Move the chest further forward and then upward, straighten the arms and lower the pelvis to the floor. Assuming the Cobra Pose (Bhujangasana).
  • Ideally the nose and chest brush the surface of the floor as the body moves forward.
  • Have the back arched, chest open and head raised.
  • Hold for a few seconds then slowly raise the buttockes and move the body backwards, keeping the arms straight, returning to Child’s Pose (Shashankasana).
  • Practice up to 7 rounds.

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Child’s Pose

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 of the other to support the forehead. Another modification is to cup the chin in the palms of the hands with the elbows resting on the floor.
  • Soften the body and fully relax.

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Dynamic Child’s Pose

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 engage the core muscles and slowly raise the arms, head and torso upright.
  • Rest the hands on the thighs.
  • Practice 3-5 rounds.

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Tiger Pose

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 a few seconds then straighten the right leg, draw the knee in towards the chest, lower the head and round the spine upwards.
  • Simultaneously tuck the tailbone under the hips and draw the belly button towards the spine.
  • Practice up to 5 times with the right leg, then up to 5 times with the left leg.

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Cat Stretch Pose

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.
  • Simultaneously tuck the tailbone under the hips.
  • Contract the abdomen releasing all the oxygen.
  • Practice 5-10 upwards and downwards movements.

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Table Position

  • 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 they are under the hips.

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Hero’s Pose

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 eyes and relax.
  • Keep the body still and the spine and head straight.
  • Hold for some time then release the pose and relax the knees.
  • Practice for the same duration to the other side.

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Roaring Lion

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 has been exhaled completely, close the mouth and relax the jaw.
  • Practice 5-10 rounds.

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Lion Pose

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 the hands.
  • Lift the chin and place a comfortable amount of tension in the neck.
  • Close the eyes and focus the inner gaze at the eyebrow centre to perform shambhavi mudra.
  • Close the eyes and relax the whole body.

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Gracious Pose

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 and straight.
  • Close the eyes and relax the whole body.

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Breath Balancing Pose

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.

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Intoxicating Bliss Pose

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.

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Thunderbolt pose

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 and straight.
  • Close the eyes and relax the whole body.

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Pendulum Pose

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 as comfortable to the right knee.
  • Swing the upper torso from the right to the left knee and back to the right knee three times.
  • Return to the centre and stand upright.
  • Repeat with the swing starting from the left knee.
  • This is one round and is usually sufficient.

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Swaying while standing pose

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 initial swing, allow the body to rock gently and spontaneously a few times until it naturally stills.
  • Hang forward and be tension-free, like a rag doll.
  • Engage the core muscles and carefully raise the torso back upright with the arms above the head.
  • Lower the arms beside the body and relax.
  • Practice up to 5 rounds.

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Warrior 2

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 the right ankle.
  • Rotate the torso to the right and square the hips.
  • Raise the arms out to the sides at shoulder height.
  • Bend the right knee over the right ankle, so that the shin is perpendicular to the floor. Work towards having the thigh parallel to the floor.
  • Keep the sides of the torso equally long and the shoulders directly over the hips.
  • Turn the head to the right to gaze along the right hand.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor and straighten the bent knee. Relax the arms beside the body.
  • Reverse the feet and repeat for the same length of time to the left.
  • Practice up to 5 rounds.

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Warrior 1

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 the right ankle.
  • Rotate the torso to the right and square the hips.
  • Raise the arms above the head, perpendicular to the floor.
  • Bend the right knee over the right ankle, so that the shin is vertical to the floor. Work towards having the thigh parallel to the floor.
  • Reach the arms up whilst grounding down through the legs.
  • Lengthen the coccyx toward the floor and arch the upper torso back slightly.
  • Keep the head in a neutral position and gaze forward.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor, lift the arms and straighten the bent knee. Relax the arms beside the body.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.

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Revolved Side angle pose

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 the right ankle.
  • Reach the arms actively out to the sides of the body at shoulder height.
  • Pivot the torso to the right, and square the hips so they are in line with the right leg.
  • Bend the right knee over the right ankle until the shin is perpendicular to the floor. Work towards having the thigh parallel to the floor.
  • Twist the left hip around to the right, and firmly ground the left heel.
  • Turn the torso further to the right and lean forward over the front leg.
  • Reach the left hand down on the shin, ankle or the floor.
  • Once steady, extend the right arm up towards the ceiling.
  • Keep the head in a neutral position or turn it to gaze at the right arm.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor, untwist and reach the torso up to centre.
  • Reverse the feet and repeat for the duration to the left.
  • Practice up to 5 rounds.

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Side angle pose

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 right ankle.
  • Reach the arms actively out to the sides of the body at shoulder height.
  • Bend the right knee over the right ankle, so that the shin is perpendicular to the floor. Work towards having the thigh parallel to the floor.
  • Bend from the hip joint and extend the torso to the right directly over the right leg.
  • Rotate the torso to the left and keep the two sides of the waist equally long.
  • Rest the right hand on the shin, ankle or the floor.
  • Stretch the left arm towards the ceiling.
  • Keep the head in a neutral position or turn it to gaze at the left arm.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor and reach the torso up to the centre then straighten the bent knee.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.

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Revolved triangle pose

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 the right ankle.
  • Reach the arms actively out to the sides of the body at shoulder height.
  • Pivot the torso to the right, and square the hips so that they are in line with the right leg.
  • Twist the left hip around to the right, and firmly ground the left heel.
  • Turn the torso further to the right and lean forward over the front leg.
  • Reach the left hand down on the shin, ankle or the floor.
  • Once steady, extend the right arm up towards the ceiling.
  • Keep the head in a neutral position or turn it to look up at the right arm.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor, untwist and reach the torso up to centre.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.

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Triangle pose

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 right ankle.
  • Reach the arms actively out to the sides of the body at shoulder height.
  • Bend from the hip joint and extend the torso to the right directly over the right leg.
  • Rotate the torso to the left and keep the two sides of the waist equally long.
  • Rest the right hand on the shin, ankle, or the floor.
  • Stretch the left arm towards the ceiling.
  • Keep the head in a neutral position or gaze up at the left arm.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor and reach the torso up back to centre.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.

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Double angle pose

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 as high as comfortable.
  • Hold for up to 5 seconds then lower the arms to the back and slowly return to the upright position.
  • Release the hands, rest the arms beside the body and consciously relax.
  • Practice up to 10 rounds.

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Right angle pose

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 forms a right angle with the legs.
  • Ensure the head, neck and spine are in a straight line and the legs are straight.
  • Hold for up to 5 seconds then slowly return to the upright position with the arms above the head, aligned with the back.
  • Lower the arms and relax the body.
  • Practice up to 10 rounds.

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Dynamic energy pose

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 knees and return to standing.
  • Keeping the spine straight, this time lower down ½ way.
  • Hold for a few seconds, then return to standing.
  • Finally, bend the knees and lower the buttocks down as near to the floor as appropriate.
  • Then return to standing, lower the arms and relax the body.
  • Practice up to 10 rounds.

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Squat and rise pose

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 the spine straight, slowly bend the knees and lower the buttocks down about ⅓ of the way.
  • Raise the buttocks, straighten the knees and return to standing.
  • Keeping the spine straight, this time lower down ½ way.
  • Return to standing.
  • Finally, bend the knees and lower the buttocks down as near to the floor as appropriate.
  • Return to standing and relax the body.
  • Practice up to 10 rounds.

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Swaying Waist rotating pose

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 angle between the legs and the torso.
  • Either gaze towards the hands or keep the head and neck in line with the spine.
  • Slowly swing the arms and trunk to the right, as far as appropriate.
  • Then swing the arms and trunk to the left, as far as appropriate.
  • Then return to centre, engage the core muscles and raise the torso upright.
  • Release the hands and bring the arms down beside the body.
  • Practice 5-10 rounds.

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Waist rotating pose – Kati chakrasana

Kati chakrasanaKati 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 the left side of the waist.
  • Look over the right shoulder to gently accentuate the twist.
  • After a few seconds return back to the centre with the arms out to the sides at shoulder height.
  • Twist to the left.
  • Take the right hand to the left shoulder, left hand wraps around to the right side of the waist.
  • Look over the left shoulder to mindfully increase the twist.
  • After a few seconds return back to the centre and practice 5-10 times to each side.

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Swaying palm tree pose – Tiryaka tadasana

Tiryaka tadasanaTiryaka 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 few seconds then return back to centre and stretch up.
  • Bend from the waist to the left side.
  • Hold for a few seconds then return back to centre.
  • Practice up to 10 rounds to each side.
  • To end the practice, return to the centred position, release the hands and bring the arms down beside the body.

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Palm Tree Pose – Tadasana

TadasanaTadasana

  • 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 facing upwards.
  • Fix the gaze on a steady point in front to help with balance.
  • Stretch the arms up to the ceiling and simultaneously lift the heels from the floor coming onto the toes.
  • Hold for a moment or two, stretching the whole body the lower the backs of the hands to the head and the heels to the floor.
  • Relax for a few seconds before practicing another round.
  • Repeat up to 10 rounds.
  • To end the practice, release the hands and lower the arms down beside the body.

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Boat pose

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 lowering the body to the floor.
  • Practice 3-5 rounds taking a few deep abdominal breaths in between each round.

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Mini Boat pose

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.
  • Pause at the full lift, appropriate for your body.
  • Slowly lower the torso and the hands, relax the body.
  • Repeat up to 10 times.

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Universal Spinal twist

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 the left side of the body, keeping the leg bent and foot in contact with the knee.
  • Turn the head to the right to gaze along the straight arm.
  • Hold the position as long as comfortable then return back to the PMA2 Base Position.
  • Practice with the left leg by taking the arms out to the sides, bending the left knee, right hand on knee, draw the knee to the right, gaze to the left.
  • Practice once more to each side, gradually extending the duration of the held position.

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Sleeping abdominal

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 the floor throughout.
  • Bring the knees and feet together and slowly lower them to the right, taking the knees toward the floor.
  • Simultaneously turn the head and neck to the left.
  • Hold for a few seconds, then raise both knees to the centre.
  • Slowly lower the legs to the left, turning the head and neck to the right.
  • Hold for a few seconds, then raise both knees to the centre.
  • Repeat 5-10 times alternating between right and left sides.

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Rocking & Rolling

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.

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Leg lock pose

Supta Pawanmuktasana

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Cycling

Pada Sanchalanasana

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Leg rotation

Padachakrasana

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Raised leg pose

Padotthanasana

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One leg raised to head pose

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 the left knee towards the abdomen.
  • Keep the spine long and gradually straighten the leg to the ceiling.
  • Hold the pose for as long as comfortable then release by bending the knee and lowering the foot to the floor.
  • Practice up to 5 times with this leg and repeat up to 5 times with the other leg.

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Standing head between knees pose

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 the head toward the knees.
  • Keep the legs straight and use the arm muscles to gently pull the torso closer to the thighs.
  • Hold the pose for as long as comfortable then release the arms, engage the abdominal muscles and mindfully raise the body upright.
  • Practice up to 5 times.

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Head to toe pose

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 of the right ankle.
  • Interlock the fingers behind the back, with the palms turned up.
  • Twist the torso to the right and bend the right knee over the right ankle.
  • Fold forward from the hips and bring the head down towards the inside of the right foot.
  • Straighten the arms up behind the body and allow them to fall forward.
  • Hold the position for as long as comfortable.
  • To release, realign the head, neck and spine then lower the arms onto the back, press the feet into the floor, lift the torso upright and straighten the bent knee.
  • Reverse the feet and repeat for the same duration of time to the left.
  • Practice up to 5 rounds.

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Hand to foot pose

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 possible.
  • Hold the position for as long as comfortable then engage the abdominal muscles and mindfully raise the body upright.
  • Practice up to 5 times or hold the pose for up to 5 minutes.

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Spinal bending pose

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 left thigh.
  • Keep the legs straight, raise the left leg as high appropriate and slide the left hand toward the left foot.
  • Hold for a moment, then slowly lower.
  • Practice up to 10 times on this side then up to 10 times on the left.

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Finger to toe stretch

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 leg and left arm to their full extent.
  • Hold for a moment then slowly lower.
  • Practice up to 10 times on this side then up to 10 times on the left.

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Head to knee pose

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 as appropriate without rounding the spine.
  • Hold the pose for as long as comfortable then slowly lift the torso upright to the seated position.
  • Practice up to 5 times or hold the pose for up to 5 minutes.

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Legs spread back stretch pose

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 the spine.
  • Hold the pose for as long as comfortable then slowly lift the torso upright and return to the seated position.
  • Practice up to 5 times or hold the pose for up to 5 minutes.

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Dynamic Back Stretching pose

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 the hands reach the toes, relax the elbows and head.
  • Hold for a moment then return to the sitting position, with the arms above the head.
  • Engage the abdominal muscles and lower the torso down to the floor, back to the starting position.
  • Practice up to 10 times.

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Back Stretching pose

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 breath to soften into the bend.
  • Hold the pose for as long as comfortable then slowly raise the torso and return to the seated position.
  • Practice up to 5 times or hold the pose for up to 5 minutes.

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Animal relaxation pose

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 on the right thigh.
  • Straighten the arms above the head and separate them to shoulder width apart.
  • Bend forward over the right knee, lower the forehead and hands to the floor simultaneously.
  • Relax in the forward bend.
  • To release, engage the abdominal muscles and raise the arms, head and torso in one straight line.
  • Once upright, lower the hands to the knee.
  • Practice up to 5 times to the right and up to 5 times to the left.

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