Cleansing breath – Kapalbhati

KapalbhatiKapalbhati

  • Sit in a comfortable seated position with the spine neck and head in alignment.
  • Have the eyes lightly closed.
  • Exhale through both nostrils with a forceful contraction of the abdominal muscles.
  • Let the following inhalation take place passively by allowing the abdominal muscles to relax.
  • Have the inhalation as a spontaneous recoil, involving no effort.
  • Continue in this way for ten breaths then take a few natural breaths.
  • This is one round, practice up to five rounds.

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Jala Neti

Jala neti is a process of cleansing the nasal passages with salt water. This encourages easy breathing so that air can enter the lungs unimpeded by mucus or built up dirt.

A lota (small pot with a long spout) is used to pour water into the nose. It is generally made of brass, though any other suitable material can be used which does not contaminate the nose and body.

Clean, salty, lukewarm water (at body temperature) is poured through the left nostril. The head is tilted to allow the water to flow through the nasal cavity and out through the right nostril. The spout of the lota is then inserted in the right nostril and the procedure repeated.

Note: one teaspoonful of salt is used per litre of water to make the solution isotonic. This prevents water being absorbed into the nasal blood vessels and prevents irritation of the sensitive nasal membranes.

The passage of water through the nostrils washes the whole mucus membrane of the nasal cavity. All the sinuses and structures in the nose are given a soothing bath and are thoroughly cleaned. At the same time the nerves and blood vessels are stimulated.

Its profound effects

Neti has been used successfully to treat the following ailments: colds and coughs, eye ailments, nose ailments, throat ailments, sinusitis, tonsillitis, catarrh, adenoid inflammation, headache, insomnia, tiredness, migraine, epilepsy, depression, tension, lung diseases (asthma, pneumonia, tuberculosis and bronchitis), facial paralysis.

Trataka – Steady gazing

Trataka - Steady gazingCandle Gazing

  • Trataka is a wonderful meditation and cleansing technique to help still, center and purify the mind.
  • To put it briefly, trataka it is the Sanskrit word that signifies "steady gazing."
  • In this practice the gaze is fixed on an object for some time and then that object is visualized clearly with the eyes closed, as an inner image.

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SWAN technique

  • SWAN is an acronym for Strength, Weakness, Ambition and Need. SWAN technique - Satya Live Yoga
  • The SWAN meditation technique involves observing and witnessing one's own strengths, weaknesses, ambitions and needs in an objective way and going to their source.
  • It gives us the opportunity to look closely at ourselves, in a mirror as it were, and see things for what they are, not what we think they are or what we would like them to be.
  • Each part sets up a different perspective or awareness, which may then interact with one another, depending on aim, intention and focus.

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Yoga Nidra – the stages

Yoga nidra is by far my favourite yoga practice. I am so passionate about it because it has honestly transformed my life. I whole heartedly believe everyone can benefit from the practice of Yoga Nidra.  Those who practice are often amaYoga Nidra - Satya Live Yogazed at the results. This post explains how the practice works and each of the stages -
Preparation
Ideally, yoga nidra is practiced in the posture of shavasana, with the eyes closed. (If this pose isn't appropriate an alternative pose can be adopted). In this stage, initial relaxation of the body and mind is induced by the awareness of stillness, comfort, posture, position, breath, and listening to the external sounds with the attitude of a witness.
Sankalpa
The sankalpa is a resolve, a statement of positive intent. It ‘works’, because it is like a seed planted deep in the rich earth of the subconscious when the mind is quiet and relaxed and ready to absorb it. This seed will germinate, take root, and grow into a healthy plant that will flower and bear fruit, helping us to make the changes we want to make in our life, and to become all that we are capable of being.
The rotation of awareness
In the rotation of awareness the body and the mind are brought to a deeply relaxed state. While the focused mind follows the guiding voice around the body, the body is energied.
The rotation teaches us to let go. As our attention moves quickly and lightly from each part of the body to the next, not lingering or ‘concentrating’, we are being taught in the simplest, clearest way not to ‘hang on’. The ‘letting go’ lesson learned during the rotation applies to everything in life: emotions, sensations, experiences, achievements, possessions, disappointments, people. Ultimately, it applies to life itself. Letting go is a lesson for us all to learn. It may be the single most important lesson of yoga nidra, as it arguably is of life.
Breath awareness
In this stage, one simply becomes aware of the natural breath without making an attempt to change the flow of the breath. One may become aware of the breath by watching it in the nostrils, chest, and abdomen, or in the passage between the navel and the throat. The practitioner becomes aware of each incoming and outgoing breath by counting them mentally.
Opposites
In the pairs of opposites, we practice detachment. This quality empowers us to stand back a little, not to hold onto sensations and emotions, not to get entangled in them, but to let them come and let them go. We learn to look at what is going on inside us without being afraid of it. We learn that warmth and cold are just warmth and cold, not ‘good’ and ‘bad’. They are just what they are. Pain and pleasure are simply pain and pleasure: we learn to experience them without judging them, without flinching from pain or clinging to pleasure. In creating, developing, feeling, and letting go of sensations and emotions, we learn that sensations and emotions are transitory: they come and they go, and do not last. We learn that ‘the thing is as it is’.
Visualization
The different types of visualizations in yoga nidra – rapid images, story lines, the chakras, healing – allow fears and insecurities to surface so that they can be acknowledged, accepted and released. They connect us to our creativity, using our imagination to create and develop images and stories. Working with visualization in yoga nidra, when we are open and sensitive and our imagination can roam freely, helps us to remember and let go of painful stuff from the past. It accesses and releases our samskaras, the impressions grooved into our consciousness by our past experiences. This brings a release from some of the psychological, emotional, and karmic causes of illness and opens us to new experiences.
Sankalpa
Once again the sankalpa, taken in stage two, is repeated mentally three times in this stage with full dedication, faith and optimism.
Ending the practice
Before ending the session of yoga nidra, slowly the awareness is externalized by asking the practitioner to become aware of the external sounds, objects and persons. They are asked then to slowly move the body parts and to stretch the body.

The Great Lock

Maha bandha - Satya Live yogaMaha Bandha - The Great Lock

  • Sit in a comfortable seated position with the spine, neck and head aligned.
  • Place the palms of the hands on the knees.
  • Inhale and exhale fully.
  • Retain the breath out and successively perform jalandhara, uddiyana and moola bandhas.
  • Hold the bandhas and the breath out for as long as comfortable.
  • Then release in the reverse order - moola, uddiyana and jalandhara bandhas.
  • Once the head is upright, inhale slowly.

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Perineum Contraction – Moola bandha

Moola BandhaMoola Bandha Satya Live yogaMoola Bandha Satya Live yoga

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

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Abdominal Contraction – Uddiyana Bandha

Uddiyana BandhaUddiyana Bandha - Satya Live Yoga

  • Stand with the feet shoulder width apart.
  • Inhale deeply.
  • Bend forward from the waist and exhale fully out the mouth.
  • Position the spine horizontal to the floor, bend the knees slightly and rest the hands on the thighs to support the weight of the upper body.
  • Take a false inhalation, keeping the glottis closed and expanding the chest, as though breathing in but not actually taking in air.
  • Straighten the knees and hold the position for as long as comfortable.
  • Release the abdominal lock, relax the chest and raise the head and torso upright.
  • Exhale slightly to release the pressure from the lungs then inhale slowly through the nose.

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Throat lock – Jalandhara Bandha

Jalandhara BandhaJalandhara bandha - Satya Live Yoga

  • Sit in a comfortable seated position with the spine, neck and head aligned.
  • Place the palms of the hands on the knees.
  • Take a slow and deep inhalation and retain the breath.
  • Lower the chin to the chest and draw the chin in a little, so the back of the neck stays long.
  • Straighten the arms and press on the knees.
  • To intensify the lock, simultaneously, hunch the shoulders upward and forwards.
  • Hold for as long as comfortable, then relax the shoulders, bend the arms, raise the head and exhale.

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Eyebrow centre gazing – Shambhavi Mudra

Shambhavi Mudrashambhavi mudra

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

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Tongue lock – Khechari mudra

Khechari mudrakhechari mudra - Satya Live Yoga

  • Sit in a comfortable position.
  • Close the eyes and relax the body.
  • Fold the tongue back and up, so that the lower surface lies in contact with the upper palate.
  • Stretch the tip of the tongue backward as far as comfortable.
  • Practice Psychic breathing (Ujjayi pranayama).
  • Hold this mudra for up to 5 minutes, or as long as appropriate.
  • Once complete, release and relax the tongue.

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Nosetip gazing – Nasikagra drishti

Nasikagra drishti - Satya Live YogaNasikagra drishti

  • Close the eyes and relax all the muscles of the face.
  • Slowly open the eyes and look forward at a steady point.
  • Keep the head still and direct the gaze to the nose tip.
  • Hold for as long as comfortable and release at the slightest sensation of strain.
  • Close and relax the eyes.
  • Practice for up to 3 minutes.

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Nosetip Mudra – Nasagra Mudra

Nasagra MudraNasagra mudra - Satya Live Yoga

  • Place the right index finger and middle finger on the eyebrow centre.
  • Position the thumb above the right nostril and the ring finger above the left nostril.
  • Have the little finger comfortably folded.
  • Rest the left hand on the left thigh, alternatively use it to support the right elbow.

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Heart Gesture – Hridaya Mudra

Hridaya MudraHridaya Mudra - Satya Live Yoga

  • Curl the index fingers to the base of the thumbs.
  • Join the tips of the middle and ring finger to the tip of the thumb.
  • Straighten the little finger in a relaxed way.
  • Place the hands on the knees with the palms turned up.

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Aum Chanting

Aum ChantingAum chanting - Satya Live Yoga

  • The mantra AUM is a universal mantra.
  • Rather than having a specific meaning, the mantra AUM is a vibration.
  • This vibration is the reflection of the absolute reality, without beginning or end and embracing everything that exists
  • When broken into it’s 3 letters, A-U-M embodies the divine energy (Shakti), together with it’s 3 main characteristics; beginning, continuous and end.
  • Often Aum is chanted to bring peace light and harmony within.

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Ajapa Japa

Ajapa JapaAjapa Japa - Satya Live Yoga

  • This practice combines awareness of the breath, psychic passages for the breath and psychic sound (mantra So Hum).
  • When these three components are practiced together, the awareness, breath and mantra become one.
  • The whole body is recharged, psychic toxins are eliminated and blocks in the nadis (energy pathways) are removed.

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Body Stillness

Kaya sthairyamBody Stillness - Satya Live Yoga - Body Stillness

  • In meditation the emphasis is on the importance of being able to sit in one position without movement and without distraction of the physical body.
  • This meditation practice seems to contradict this basic rule. During the technique one tries to be aware of the body to the exclusion of all else. Awareness of the body is accentuated.
  • This practice is based on a good understanding of the mind. There is a natural tendency of the mind to want to do the opposite of what it’s told to do, like a naughty child. By focusing on the body, the mind rebels, forgetting the body, achieving the aim of meditation and naturally becoming introverted.
  • As the body becomes steady and still, so does the mind.

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Position 12 – Exhale

Prayer PosePosition 12 - Satya Live Yoga

Pranamasana

  • Join the palms together above the head.
  • Bend the elbows and bring the hands down to rest in front of the sternum.

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Position 11 – Inhale

Raised arms posePosition 11 - Satya Live Yoga

Hasta Utthanasana

  • Align the spine and neck.
  • Keep the arms and back straight, engage the core muscles, rotate from the hips and raise the head and torso upright.
  • Stretch all the way up then arch the arms, head and torso back.

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Position 10 – Exhale

Hand to foot posePosition 10 - Satya Live Yoga

Padahastanana

  • Bring the right foot forward, next to the left foot.
  • Straighten both legs.
  • Bring the abdomen in contact with the thighs and draw the head toward the shins.

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Position 9 – Inhale

Equestrian PosePosition 9 - Satya Live Yoga

Ashwa Sanchalanasana

  • Step forward with the left foot, bend the knee and position the foot between the hands.
  • Simultaneously lower the right knee to the floor.
  • Keep the left foot between the hands and lunge forward.
  • Press the pelvis down and extend the body up and back as far as is comfortable.
  • Lift the palms from the floor and come up onto the fingertips.
  • Draw the shoulder blades together slightly to open in the chest.
  • Engage the neck muscles and lift the chin and gaze up.

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Position 8 – Exhale

Mountain posePosition 8 - Satya Live Yoga

Parvatasana

  • Lower the palms to the floor.
  • Keep the right foot still and step the left foot back to beside the right.
  • Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone upwards, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Bellows Breath – Bhastrika

Bhastrika

  • Sit in a comfortable seated position with the spine neck and head in alignment.
  • Have the eyes lightly closed.
  • Practice abdominal breathing by drawing the air into the abdomen, using the diaphragm muscles.
  • Accentuate the movement in the abdomen whilst keeping the chest still and relaxed.
  • Once established, begin to breathe quite forcefully in and out through the nostrils.
  • During inhalation, the abdomen expands, exhalation, the abdomen contracts.
  • Slightly exaggerate this movement.
  • Continue in this way for ten breaths then take a few natural breaths.
  • This is one round, practice up to five rounds.

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Humming Bee Breath – Bhramari

BhramariBhramari

  • Sit in a comfortable seated position with the sine neck and head in alignment.
  • Have the eyes lightly closed.
  • Join the lips together, separate the teeth slightly and relax the muscles of the jaw.
  • Raise the arms out to the sides, bend the elbows and take the hands to the ears.
  • Use the middle or index finger to exclude the ears.
  • Inhale through the nose.
  • Exhale slowly while making a steady humming sound.
  • Practice up to 15 rounds of breath.

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Hissing breath – Sheetkari

SheetkariSheetkari

  • Sit in a comfortable seated position with the spine, neck and head in alignment.
  • Extend the tongue outside the mouth, as far as comfortable.
  • Hold the teeth lightly together.
  • Separate the lips to expose the teeth.
  • Inhale slowly and deeply through the teeth.
  • At the end of the inhalation, close the mouth and exhale out the nose.
  • Practice up to 15 rounds of breath.

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Cooling breath – Sheetali

SheetaliSheetali

  • Sit in a comfortable seated position with the spine, neck and head in alignment.
  • Extend the tongue outside the mouth, as far as comfortable.
  • Roll the sides of the tongue up so that it forms a tube.
  • Inhale slowly and deeply through the tongue.
  • At the end of the inhalation, draw the tongue in, close the mouth and exhale out the nose.
  • Practice up to 15 rounds of breath.

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Balancing breath – Psychic Network Purification

Nadi Shodhana

  • Sit in a comfortable seated position with the spine, neck and head in alignment.
  • Adopt Nosetip Position (Nasagra Mudra) with the right hand and place the left hand on the knee in chin or jnana mudra.

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Fierce gesture

Bhairava Mudra

  • Place the back of the right hand on the palm of the left hand.
  • With both palms facing up, rest the hands in the lap.

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Attitude of the womb

Yoni Mudra

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

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Gesture of Consciousness

Chin Mudra

  • Join the tips of the thumb and the index finger together, or curl the index finger to the base of the thumb.
  • Straighten the other three fingers in a relaxed way.
  • Place the hands on the knees with the palms turned up.

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Gesture of Knowledge

Jnana Mudra

  • Join the tips of the thumb and the index finger together, or curl the index finger to touch the inside root of the thumbs.
  • Straighten the other three fingers in a relaxed way.
  • Place the hands on the knees with the palms turned down.

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Position 14 – Exhale

Prayer Pose

Pranamasana

  • Join the palms together above the head.
  • Bend the elbows and bring the hands down to rest in front of the sternum.

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Position 7 – Inhale

Cobra posePosition 7 - Satya Live Yoga

Bhujangasana

  • Keep the hands and feet in the same position.
  • Slide the chest forward and raise the head.
  • Simultaneously lower the hips and pelvis to the floor.
  • Keep the pubic bone on the floor and straighten the arms to a comfortable position.
  • Lengthen and stretch the spine into a backwards curve, directing the gaze upward.

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Position 6 – Retain out

Eight point salutePosition 6 - Satya Live Yoga

Ashtanga Namaskara

  • Keep the hands and feet in the same position.
  • Lower the knees chest and chin simultaneously to the floor, allow the heels to rise, the balls of the toes remain in contact with the floor.
  • Keeping the chest between the hands tuck the elbows into the sides of the body.

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Position 5 – Exhale

Mountain pose

Parvatasana

  • Lower the palms to the floor.
  • Keep the right foot still and step the left foot back to beside the right.
  • Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone upwards, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Position 4 – Inhale

Equestrian PosePosition 4 - Satya Live Yoga

Ashwa Sanchalanasana

  • Extend the right leg back and lower the knee to the floor.
  • Keep the left foot between the hands, ensure the left shin is at a 90 degree angle with the floor.
  • Press the pelvis down and lengthen the spine.
  • Draw the shoulder blades together slightly to open the chest.
  • Keep the head in line with the spine and direct the gaze ahead.

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Position 3 – Exhale

Hand to foot posePosition 3 - Satya Live Yoga

Padahastanana

  • Stand upright.
  • Keep the back, head and arms straight and bend forward from the hips.
  • Bring the abdomen in contact with the thighs, draw the head towards the shins and simultaneously place the hands on the floor either sides of the feet.

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Position 2 – Inhale

Raised arms posePosition 2 - Satya Live Yoga

Hasta Utthanasana

  • Raise the arms, separate the palms and position the hands forward, shoulder width apart.
  • Arch the arms, head and torso upwards and back.

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Position 1 – Exhale

Prayer PosePosition 1 - Satya Live Yoga

Pranamasana

  • Stand with the feet together at the front of your space.
  • Bend the elbows and join the palms in front of the sternum.

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Position 13 – Inhale

Raised arms pose

Hasta Utthanasana

  • Align the spine and neck.
  • Keep the arms and back straight, engage the core muscles, rotate from the hips and raise the head and torso upright.
  • Simultaneously extend the arms out to the sides to form a large circle, symbolizing the full moon.
  • Stretch all the way up then arch the arms, head and torso back.

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Position 12 – Exhale

Hand to foot pose

Padahastanana

  • Bring the right foot forward, next to the left foot.
  • Straighten both legs.
  • Bring the abdomen in contact with the thighs and draw the head toward the shins.

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Position 11 – Retain in

Half moon pose

Ardha Chandrasana

  • Raise the hands from the ground and join the palms together in front of the sternum.
  • Once balanced lift the arms above the head and simultaneously, arch the back and gaze up.
  • Hold for a few seconds then extend the arms out to the sides of the body and lower the hands to the floor beside the front foot.

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Position 10 – Inhale

Equestrian Pose

Ashwa Sanchalanasana

  • Step forward with the left foot, bend the knee and position the foot between the hands.
  • Simultaneously lower the right knee to the floor.
  • Keep the left foot between the hands and lunge forward.
  • Press the pelvis down and extend the body up and back as far as is comfortable.
  • Lift the palms from the floor and come up onto the fingertips.
  • Draw the shoulder blades together slightly to open in the chest.
  • Engage the neck muscles and lift the chin and gaze up.

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Position 9 – Exhale

Mountain pose

Parvatasana

  • Keep the hands and feet in the same position.
  • Push down through the hands and toes.
  • Raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone up, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Position 8 – Inhale

Cobra pose

Bhujangasana

  • Keep the hands and feet in the same position.
  • Slide the chest forward and raise the head.
  • Simultaneously lower the hips and pelvis to the floor.
  • Keep the pubic bone on the floor and straighten the arms to a comfortable position.
  • Lengthen and stretch the spine into a backwards curve, directing the gaze upward.

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Position 7 – Retain out

Eight point salute

Ashtanga Namaskara

  • Keep the hands and feet in the same position.
  • Lower the knees chest and chin simultaneously to the floor, allow the heels to rise, the balls of the toes remain in contact with the floor.
  • Keeping the chest between the hands tuck the elbows into the sides of the body.

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Position 6 – Exhale

Mountain pose

Parvatasana

  • Lower the palms to the floor.
  • Keep the right foot still and step the left foot back to beside the right.
  • Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone upwards, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Position 5 – Retain in

Half moon pose

Ardha Chandrasana

  • Raise the hands from the ground and join the palms together in front of the sternum.
  • Once balanced lift the arms above the head and simultaneously, arch the back and gaze up.
  • Hold for a few seconds then extend the arms out to the sides of the body and lower the hands to the floor beside the front foot.

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Position 4 – Inhale

Equestrian Pose

Ashwa Sanchalanasana

  • Extend the right leg back and lower the knee to the floor.
  • Keep the left foot between the hands, ensure the left shin is at a 90 degree angle with the floor.
  • Press the pelvis down and lengthen the spine.
  • Draw the shoulder blades together slightly to open the chest.
  • Keep the head in line with the spine and direct the gaze ahead.

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Position 3 – Exhale

Hand to foot pose

Padahastanana

  • Straighten the back, head and arms and bend forward from the hips.
  • As the body folds forward, simultaneously stretch the arms out to the sides to form a large circle, symbolizing the full moon.
  • Bring the abdomen in contact with the thighs, draw the head toward the shins and position the hands on the floor either sides of the feet.

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Position 2 – Inhale

Raised arms pose

Hasta Utthanasana

  • Raise the arms, separate the palms and position the hands forward, shoulder width apart.
  • Arch the arms, head and torso upwards and back.

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Position 1 – Exhale

Prayer Pose

Pranamasana

  • Stand with the feet together at the front of your space.
  • Bend the elbows and join the palms in front of the sternum.

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Position 12 – Exhale

Prayer PosePosition 12 - Satya Live Yoga

Pranamasana

  • Join the palms together above the head.
  • Bend the elbows and bring the hands down to rest in front of the sternum.

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Position 11 – Inhale

Raised arms pose

Hasta Utthanasana

  • Take the hands to the hips.
  • Align the spine and neck.
  • Keep the knees bent, rotate from the hips, engage the core muscles and raise the head and torso upright.
  • Stretch the arms to the ceiling, hands shoulder width apart.
  • Extend and lengthen the spine, torso, head and arms upward.

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Position 10 – Exhale

Hand to foot pose

Padahastanana

  • Bring the right foot forward next to the left foot.
  • Bend the knees as much as required so that the abdomen comes in contact with the thighs.
  • Lower the forehead towards the shins.

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Position 9 – Inhale

Equestrian Pose

Ashwa Sanchalanasana

  • Lower both knees to the floor.
  • Step the left foot between the hands and adjust the position so that the left shin is at a 90 degree angle with the floor.
  • Press the pelvis down and lengthen the spine.
  • Draw the shoulder blades together slightly to open in the chest.
  • Keep the head in line with the spine and direct the gaze ahead.

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Position 8 – Retain out

Mountain pose

Parvatasana

  • Raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone up, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Position 7 – Exhale

Cat Stretch Pose
Marjariasana

  • Lower the head, arch the back, take the belly button toward the spine and tuck the tail bone under.
  • Contract the abdomen releasing all the oxygen.

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Position 6 – Inhale

Cat Stretch Pose
Marjariasana

  • Lower the knees to the floor.
  • Raise the head, open the chest, lower the spine and lift the tail bone.
  • Expand the abdomen, fill the lungs and stretch the whole front body.

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Position 5 – Exhale

Mountain pose

Parvatasana

  • Lower the palms to the floor.
  • Keep the right foot still and step the left foot back to beside the right.
  • Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
  • Lift the tail bone upwards, lengthen and straighten the arms and spine.
  • Keep the knees soft and relax the heels towards the floor.

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Position 4 – Inhale

Equestrian Pose

Ashwa Sanchalanasana

  • Extend the right leg back and lower the knee to the floor.
  • Keep the left foot between the hands, ensure the left shin is at a 90 degree angle with the floor.
  • Press the pelvis down and lengthen the spine.
  • Draw the shoulder blades together slightly to open the chest.
  • Keep the head in line with the spine and direct the gaze ahead.

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Position 3 – Exhale

Hand to foot pose

Padahastanana

  • Take the hands to the hips.
  • Keep the back and head aligned whist folding forward from the hips.
  • Bend the knees as much as required to bring the abdomen in contact with the thighs.
  • Lower the head towards the shins and place the hands to the floor either side of the feet.

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Position 2 – Inhale

Raised arms pose

Hasta Utthanasana

  • Raise the arms, separate the palms and position the hands forward, shoulder width apart.
  • Extend and lengthen the spine, torso, head and arms upwards.

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Position 1 – Exhale

Prayer PosePosition 1 - Satya Live Yoga

Pranamasana

  • Stand with the feet together at the front of your space.
  • Bend the elbows and join the palms in front of the sternum.

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