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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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