Bridge pose

Setu asana

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Place the palms of the hands either sides of the body, about 30cm behind the buttocks.
  • Keep the elbows straight, point the fingers back and slightly recline the torso.
  • Keep the arms and legs straight and raise the buttocks off the floor by lifting the hips up.
  • Extend the toes towards the floor and let the head stretch comfortably back and down.
  • Hold for as long as comfortable, then release by lowering the buttocks to the floor.
  • Practice up to 5 rounds.

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Half moon pose

Ardha Chandrasana

  • Begin in Equestrian Pose (Ashwa Sanchalanasana)
  • Once balanced, raise the hands from the floor and bring the palms together in front of the chest.
  • Keep the palms together and raise the arms up over the head.
  • Arch the arms, head and torso back slightly.
  • Hold for as long as comfortable then lower the hands back in front of the chest and to the floor, returning to Equestrian Pose (Ashwa Sanchalanasana)
  • To release, roll the body weight back and smoothly centre the weight on the front foot and back knee.
  • Continue the forward and backward lunges on this side up to 10 times.
  • To release, stand on both knees then return to Thunderbolt pose (Vajrasana) and relax.
  • Practice the same amount of rounds to the other side.

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Shoulder pose

Kandharasana

  • Lie down on the back.
  • Bend the knees and place the soles of the feet on the floor with the heels as close to the buttocks as comfortable. Keep the thighs and inner feet parallel.
  • Extend the arms down towards the heels and take a hold of the ankles if possible.
  • Engage the inner feet and arms and actively press them into the floor.
  • Raise the buttocks and arch the back upwards.
  • Lift the chest and navel to bring the sternum towards the chin.
  • Clasp the hands below the pelvis and extend through the arms.
  • Hold for as long as comfortable then slowly roll the spine down onto the floor.
  • Practice up to 5 rounds.

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Abdominal Stretch Pose

Udarakarshanasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Place the palms of the hands on the knees.
  • With the help of right hand, gently push the right knee to left foot.
  • Press the left knee in towards the right leg.
  • Simultaneously turn the head towards the left to gaze over the left shoulder.
  • Lightly squeeze both knees towards each other to compress the abdomen.
  • Hold for a few seconds then raise the right knee back to the squatting position.
  • In the same way lower the left knee to the right foot and gaze over the right shoulder.
  • Practice 5-10 rounds.

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Bow pose

Dhanurasana

  • Lie on the stomach with the arms beside the body, legs straight and the feet together.
  • Bend the knees to bring the heels towards the buttocks.
  • Stretch the arms behind the body and take a hold of the ankles.
  • Rest the chin on the floor.
  • Tense the legs and push the feet backwards.
  • Arch the back and lift the thighs, chest and head together.
  • Allow the lower back muscles to remain passive and use the strength of the legs to lift and open the chest.
  • Hold for as long as comfortable then slowly release the legs and lower the chest and head to the floor.
  • Practice up to 5 rounds.

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Crow walking

Kauva Chalasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Place the palms of the hands on the knees.
  • Take a small step forward with the left foot and simultaneously lower the right knee towards the floor.
  • Raise the right knee and take a small step with the right foot, lower the left knee towards the floor.
  • Take 10-30 steps then rest in a relaxation pose.

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Easy bow pose

Saral dhanurasana

  • Lie on the stomach with the arms beside the body, legs straight and the feet together.
  • Bend the knees to bring the heels towards the buttocks.
  • Stretch the arms behind the body and take a hold of the ankles.
  • Rest the chin on the floor.
  • Root the knees and thighs into the floor, tense the legs and push the feet backwards.
  • Keeping the arms straight, raise the head and chest from the floor.
  • Allow the lower back muscles to remain passive and use the strength of the legs to lift and open the chest.
  • Hold for as long as comfortable then slowly release the legs and lower the chest and head to the floor.
  • Practice up to 5 rounds.

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Salutation Pose

Namaskarasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Have the knees fully bent and separated.
  • Join the palms together in front of the chest in the prayer gesture.
  • Keep the arms between the knees throughout the practice.
  • Using the elbows press against the inside of the knees to separate them as wide apart as comfortable.
  • Open the chest, raise the chin slightly and relax the face.
  • Hold this position for one breath.
  • Straighten the arms and stretch them forward, draw the knees in together gently pressing on the outside of the arms.
  • Simultaneously press the chin towards the chest.
  • Hold this position for one breath.
  • Repeat 5-10 rounds.

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Chopping wood

Kashtha Takshanasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Have the knees fully bent and separated.
  • Clasp the fingers of both hands together and place them above the floor between the feet.
  • Straighten the arms and keep them straight throughout the practice.
  • Imagine the action of chopping wood and raise the straightened arms up towards the ceiling, stretch the spine long.
  • Gaze up to the fist.
  • Make a downward stroke with the arms, as if chopping wood.
  • Simultaneously, expel the breath and make a ‘Ha’ sound.
  • This completes one round, practice 5-10 rounds.

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Locust pose

Shalabhasana

  • Lie on the stomach with the legs straight and the feet together.
  • Place the hands either under or beside the body with the palms facing down or fingers interlocked.
  • Rest the chin on the floor.
  • Press down through the arms, engage the lower back muscles and raise the legs from the floor.
  • Keep the legs together and actively lengthening.
  • Hold for as long as comfortable then slowly lower.
  • Practice up to 5 rounds.

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Rowing boat

Nauka Sanchalanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Imagine the action of rowing a boat.
  • Bend elbows and make gentle fists with the hands, as though grasping onto oars.
  • Reach the arms up, lengthening the spine.
  • Bend forward from hips and stretch the arms out towards the feet.
  • Bend the elbows bringing the hands back to the shoulders and lean the torso back.
  • Straighten the arms, elongate the spine and fold forward.
  • Practice 5-10 rounds this way.
  • Reverse the direction and repeat for same number of rounds.

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Churning the mill

Chakki Chalanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Separate the legs as wide apart as comfortable.
  • Interlock the fingers of both hands and straighten the arms horizontally, keeping the shoulder height throughout the practice.
  • Bend forward from the pelvis and lengthen the arms and torso in front.
  • Pivot to the right so that hands pass above the right toes.
  • Continue a rotating movement leaning the body backward and arms to centre.
  • Then move from the pelvis over to the left, extend the hands forward above the left toes.
  • Cycle through the centre leaning as far forward as suitable then continue to the right.
  • The straightened arms and upper body move in a circular motion likened to churning a mill.
  • Practice 5-10 rotations clockwise and 5-10 rotations anti-clockwise.

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Dynamic Spinal Twist

Gatyatmak Meru Vakrasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Separate the legs to a comfortable distance.
  • Keep the knees and back straight.
  • Raise arms to the sides at shoulder height.
  • Keeping the arms straight twist to the left and bring the right hand towards the left foot.
  • Stretch the left arm behind the back as the trunk rotates further to the left.
  • Keep both arms in a straight line.
  • Turn the head to gaze at the left fingertips.
  • Return back to centre arms at shoulder height.
  • Turn to the opposite side bringing the left hand towards the right foot.
  • Keep the right arm straight and stretched behind the body, aligned with left.
  • Twist the torso to the right and turn the head to gaze at the right fingertips.
  • Return to centre.
  • This completes one round. Practice up to 10 rounds, gradually increasing the speed.

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Half Locust pose

Ardha ShalabhasanaVariation

  • Begin in Reversed Corpse Pose (Advasana)
  • Rest the chin on the floor.
  • Raise the right arm and left leg simultaneously.
  • Hold for as long as comfortable then lower the leg, head and arm to the floor.
  • Repeat the same movement to the other side by lifting the left arm and right leg.
  • Practice up to 10 alternating repetitions.

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Pulling rope

Rajju Karshanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Keeping the eyes open, imagine a rope hanging in front of the body.
  • Make gentle fists with the hands, straighten both arms resting them on the thighs.
  • Raise right arm up towards the ceiling as though grasping the imaginary rope.
  • Gaze up at the fist.
  • Keep the elbow straight and slowly pull the right arm down, lowering the arm with power, as though lifting the weight of the body up the rope.
  • Let the eyes follow the downward movement of the arm.
  • When the hand reaches the thigh, raise the left arm and practice in the same way.
  • Alternate the right and left arms for 5 to 10 times.
  • Rest in Base Position (Prarambhik Sthiti).

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Snake pose

Sarpasana

  • Lie on the stomach with the legs straight and the feet together.
  • Interlock the fingers behind the body and place the hands on top of the buttocks.
  • Rest the chin on the floor.
  • Using the back muscles raise the head, neck, shoulders and chest from the floor.
  • Push the hands behind the body to increase the lift.
  • Draw the shoulder blades together and gaze forward.
  • Hold for as long as comfortable then slowly lower the body to the floor.
  • Release the hands and turn the head to one side. Relax.
  • Practice up to 5 rounds.

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Twisting cobra

Tiryaka bhujangasana

  • Lie on the stomach with the legs separated and the feet shoulder width apart.
  • Tuck the toes under to come onto the balls of the feet.
  • Place the palms of the hands on the floor underneath the shoulders and have the fingers pointing forward.
  • Tuck the elbows in close to the body.
  • Rest the forehead on the floor and close the eyes. Relax.
  • Using the back muscles first, slowly raise the head, neck and then the shoulders from the floor.
  • Keep the pubic bone on the floor and use the arm muscles to lift the torso upwards.
  • Twist the head and upper torso to look over the left shoulder and gaze towards the right heel.
  • Hold for a few seconds then return to the centre and twist to the right side.
  • Hold for a few seconds then return to centre and lower the body to the floor.
  • Practice up to 5 rounds.

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Cobra pose

Bhujangasana

  • Lie on the stomach with the legs straight and the feet together.
  • Place the palms of the hands on the floor underneath the shoulders with the fingers pointing forward.
  • Tuck the elbows in close to the body.
  • Rest the forehead on the floor and close the eyes. Relax.
  • Using the back muscles first, slowly raise the head, neck and then the shoulders from the floor.
  • Keep the pubic bone on the floor and use the arm muscles to lift the torso upwards.
  • Lengthen and stretch the spine into a backwards curve and direct the gaze up.
  • Hold for as long as comfortable then slowly release by bending the elbows, lowering the navel, chest, shoulders and finally the forehead to the floor.
  • Practice up to 10 rounds.

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Spinx or Easy cobra pose

Saral Bhujangasana

  • Lie on the stomach with the legs straight and the feet together.
  • Place the palms of the hands on the floor shoulder width apart, in line with the forehead.
  • Slowly raise the head, shoulders and chest from the floor and bring the upper arms vertical.
  • Keeping the elbows, forearms and hands on the floor, hold for as long as comfortable then slowly release and lower the body down.
  • Practice up to 10 rounds.

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Side plank

Santolanasana Variation - Side plank

Side plank - Satya Live Yoga

  • Assume the plank position.
  • Transfer the weight onto the right arm and right foot.
  • Roll on to the right, keep the body straight and the chest facing forward.
  • Have the outer side of the right foot firmly on the floor, the left foot rests on top of the right.
  • Position the left arm and hand along the trunk or raise it up in line with the shoulder.
  • Keep the side of the waist lifted and be careful not to sag in the hips.
  • Hold for as long as comfortable, then to release, roll back into the plank position and repeat to the other side.
  • To release, lower the knees to the floor and relax.
  • Practice up to 5 rounds.

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Plank

SantolanasanaPlank - Satya Live Yoga - Plank pose

  • Assume Table Position.
  • Tuck the toes under, so the heels are uppermost.
  • Straighten the legs and raise the knees from the floor.
  • Have the wrists directly under the shoulders and ensure the body is in one line from the top of the head to the heels.
  • Keep the hips even, contract the abdominal muscles toward the spine and lift the pelvic floor to make a plank with the body.
  • Gaze softly at a steady point in front of the body and hold for as long as comfortable.
  • To release, lower the knees to the floor and relax.
  • Practice up to 5 rounds.

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Spinal column pose

Merudandasana - Spinal column pose

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Find a point in front of the body to fix the gaze.
  • Bend the knees and place the soles of the feet on the floor, slightly apart.
  • Take the arms inside the knees and grasp hold of the big toes.
  • Keep the spine straight and lean the body weight backwards slightly.
  • Raise the feet off the floor and balance on the buttocks.
  • Gradually straighten the legs and arms upwards.
  • Separate the legs out to the sides and gaze softly at the steady point.
  • Hold for as long as comfortable.
  • To release, bring the legs together at the centre, bend the knees and lower the feet to the floor.
  • Practice up to 5 rounds.

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Raised Hand To Big Toe Variation

Utthia Hasta Padngusthasana VariationRaised Hand To Big Toe Variation - Raised Hand To Big Toe Variation

  • Stand with the feet together and the arms beside the body.
  • Find a point in front of the body to fix the gaze.
  • Bend right knee towards the chest and take a hold of the right big toe with right hand.
  • Straighten the right leg in front of the body and once straight slowly pull it up closer to the torso.
  • Raise the left arm to the side for balance.
  • Place the left hand in jnana mudra, by curling the index finger to the base of the left thumb.
  • Once balanced take the outstretched leg to the side.
  • Hold the position for as long as comfortable then bend the knee, release the toe and lower the foot to the floor.
  • Relax the arms and then repeat to the other side.
  • Practice up to 3 rounds.

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Raised hand to big toe – Utthia Hasta Padngusthasana

Utthia Hasta PadngusthasanaUtthia Hasta Padngusthasana

  • Stand with the feet together and the arms beside the body.
  • Find a point in front of the body to fix the gaze.
  • Bend right knee towards the chest and take a hold of the right big toe with right hand.
  • Straighten the right leg in front of the body and once straight slowly pull it up closer to the torso.
  • Raise the left arm to the side for balance.
  • Place the left hand in jnana mudra, by curling the index finger to the base of the left thumb.
  • Hold the position for as long as comfortable then bend the knee, release the toe and lower the foot to the floor.
  • Relax the arms and then repeat to the other side.
  • Practice up to 3 rounds.

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Crane pose

BakasanaCrane pose - Satya Live Yoga - Crane pose

  • Stand with the feet together.
  • Interlock the fingers and raise the arms above the head.
  • Keeping both legs straight and strong, bend forward from the hips and place the hands on the toes of the left foot.
  • Transfer the weight onto the left leg, lift the right leg back and raise it as high as comfortable.
  • Draw the forehead toward the knee and hold for as long as comfortable.
  • Release the right leg to the floor and return to the upright position, keeping the arms straight as they are raised above the head.
  • Lower the arms relax and then repeat to the other side.
  • Practice up to 3 rounds.

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One foot pose – Eka padasana

Eka padasanaEka padasana

  • Stand with the feet together and the arms beside the body.
  • Interlock the fingers and raise the arms above the head.
  • Keeping the torso, head and arms in a straight line, bend forward from the hips and transfer the weight onto the left leg.
  • Simultaneously, lift the right leg straight and back, keeping it in line with the torso.
  • Continue to pivot from the hips until the right leg, torso, head and arms are in a straight line, horizontal to the floor.
  • Gaze softly at the hands.
  • Hold for as long as comfortable.
  • Return to the upright position, maintaining the alignment of the arms, back and leg.
  • Lower the arms, relax, then repeat to the other side.
  • Practice up to 3 rounds to each side.

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Lord Shiva’s pose – Natarajasana

NatarajasanaNatarajasana

  • Stand with the feet together and the arms beside the body.
  • Bend right knee and take a hold of the right big toe with right hand behind the body.
  • Raise the left arm up and forward, curl the index finger to the base of the left thumb to form jnana mudra.
  • Keeping the hips aligned, slowly raise and stretch the right leg up and back, simultaneously, swivel the right shoulder to point the elbow upwards.
  • Bring the right foot toward the back of the head and slightly lower the outstretched arm to counterbalance.
  • Gaze softly at the left hand.
  • Hold for as long as comfortable.
  • Release the posture by reversing the order of movements then repeat with left leg.
  • Practice up to 3 rounds to each side.

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Preparatory Lord Shiva’s pose – Saral Natarajasana

Saral NatarajasanaSaral Natarajasana - Satya Live Yoga

  • Stand with the feet together and the arms beside the body.
  • Bend right knee and take a hold of the right ankle with right hand behind the body.
  • Raise the left arm up and forward, curl the index finger to the base of the left thumb to form jnana mudra.
  • Keeping the hips aligned, slowly raise and stretch the right leg backward, as high as comfortable.
  • Gaze softly at the left hand.
  • Hold for as long as comfortable.
  • Release the posture by reversing the order of movements then repeat with left leg.
  • Practice up to 3 rounds to each side.

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Lord Shiva’s dance

TandavasanaLord Shiva’s dance - Lord Shiva’s dance

  • Stand with the feet together and the arms beside the body.
  • Find a point in front of the body to fix the gaze.
  • Bend the right leg and raise it until the right thigh is parallel to the floor.
  • Point the right foot a little to the left, so the heel is in front of the left knee.
  • Bend the right arm and place it across the body in line with the right thigh.
  • Allow the right hand to be limp with the fingers pointing down.
  • Bend the left elbow and position it above the right wrist with the forearm vertical.
  • Curl the index finger to the base of the left thumb and form jnana mudra with the left hand, position the palm forward.
  • 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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Lord Krishna’s pose

NatavarasanaLord Krishna’s pose - Satya Live Yoga - Lord Krishna’s pose

  • Stand with the feet together and the arms beside the body.
  • Slowly transfer the weight onto the left leg.
  • Raise the right foot from the floor and bend the knee slightly.
  • Place the outside of the ankle in front of the left shin, so that the sole of the right foot is almost vertical to the floor.
  • Raise both hands to the right and as if playing a flute, turn the right palm forward and the left palm backward.
  • Extend the index and little fingers of the hands, and wrap the thumbs around the curled middle and ring fingers.
  • Turn the head to the left and gaze softly at a fixed point to maintain steady balance.
  • 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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One-legged prayer pose – Eka pada pranamasana

Eka pada pranamasanaEka pada pranamasana

  • Stand with the feet together and the arms beside the body.
  • Find a point ahead to direct the gaze.
  • Slowly transfer the weight onto the left leg.
  • Bend the right knee, take a hold of the right ankle and place the sole of the foot against the inner left thigh.
  • Position the heel close to the perineum with the right knee pointing out to the side.
  • Join the palms together in front of the chest.
  • Gaze softly at the fixed point to maintain a steady balance.
  • 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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