Leg rotation
Padachakrasana Lie in the PMA2 Base Position. [tabs style="default"] [/tabs]
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Raised leg pose
Padotthanasana Lie in the PMA2 Base Position. [tabs style="default"] [/tabs]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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, […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
Side plank
Santolanasana Variation - Side plank 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 […]
Plank
Santolanasana - 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 […]
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 […]
Raised Hand To Big Toe Variation
Utthia Hasta Padngusthasana 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 […]
Raised hand to big toe – Utthia Hasta Padngusthasana
Utthia 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 […]
Crane pose
Bakasana - 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 […]
One foot pose – Eka padasana
Eka 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 […]
Lord Shiva’s pose – Natarajasana
Natarajasana 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 […]
Preparatory Lord Shiva’s pose – Saral Natarajasana
Saral Natarajasana 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 […]
Lord Shiva’s dance
Tandavasana - 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 […]
Lord Krishna’s pose
Natavarasana - 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 […]
One-legged prayer pose – Eka pada pranamasana
Eka 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 […]
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