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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.

Breathing

  • Natural breath.

Awareness

  • Strength in the arms, back and legs.
  • Engaging the core muscles to keep the hips aligned.
  • Manipura chakra.

Contraindications

Benefits

  • Strengthens the muscles of the arms, shoulders and spine.
  • Tones the core muscles.
  • Stimulates the digestive system.

Modification

  • Instead of hooking the raised foot behind the standing-leg calf, press the big toe of the raised-leg foot against the floor to help maintain balance.

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.

Breathing

  • Natural breath.

Awareness

  • Strength in the arms, back and legs.
  • Engaging the core muscles to keep the hips aligned.
  • Manipura chakra.

Contraindications

Benefits

  • Strengthens the muscles of the arms, shoulders and spine.
  • Tones the core muscles.
  • Stimulates the digestive system.

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.

Breathing

  • Inhale while taking a hold of the big toes.
  • Retain the breath while straightening the legs.
  • Breathe naturally in the balance.
  • Exhale while lowering the feet.

Awareness

  • Integrity of the spine.
  • Maintaining balance on the coccyx.
  • Stretch in the arms, legs and groin.
  • Mooladhara chakra.

Contraindications

  • Heart conditions.
  • High blood pressure.
  • Back conditions.
  • Sciatica.
  • Hip conditions.

Benefits

  • Improves the sense of balance.
  • Elongates the spine.
  • Helps to remove backache.
  • Stimulates the abdominal organs.
  • Alleviates constipation.
  • Develops concentration and focus.
  • Calms and balances the mind.

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.

Breathing

  • Inhale while taking a hold of the big toe.
  • Exhale while straightening the leg and taking it to the side.
  • Breathe naturally in the balance.
  • Exhale while lowering the leg.

Awareness

Contraindications

  • Back conditions.
  • Sciatica.
  • Hip conditions.

Benefits

  • Improves the sense of balance.
  • Stretches the hamstrings, calves and thighs.
  • Strengthens the hips, thighs, knees and ankles.
  • Develops concentration and focus.
  • Calms and balances the mind.

Practice note

  • In this pose the knee can easily rotate inward. To prevent this consciously rotate the thigh outwardly and turn the knee so the kneecap faces straight ahead.

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.

Breathing

  • Inhale while taking a hold of the big toe.
  • Exhale while straightening the leg.
  • Breathe naturally in the balance.
  • Exhale while lowering the leg.

Awareness

Contraindications

  • Back conditions.
  • Sciatica.
  • Hip conditions.

Benefits

  • Improves the sense of balance.
  • Stretches the hamstrings, calves and thighs.
  • Strengthens the hips, thighs, knees and ankles.
  • Develops concentration and focus.
  • Calms and balances the mind.

Practice note

  • In this pose the knee can easily rotate inward. To prevent this consciously rotate the thigh outwardly and turn the knee so the kneecap faces straight ahead.

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.

Breathing

  • Inhale while raising the arms.
  • Exhale while bending forward.
  • Breathe naturally in the balance.
  • Inhale while returning to the upright position.
  • Exhale while lowering the arms.

Awareness

Contraindications

Benefits

  • Improves the sense of balance.
  • Stimulates the liver and kidneys.
  • Stretches the hamstrings, calves, and thighs.
  • Strengthens the thighs, knees, and ankles.
  • Develops concentration and focus.
  • Calms and balances the mind.

Practice note

  • In this pose the knee can easily rotate inward. To prevent this consciously rotate the thigh outwardly and turn the knee so the kneecap faces straight ahead.

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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