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.

Breathing

  • Inhale to prepare.
  • Retain the breath inside while raising the body and holding the final position.
  • Exhale while lowering the buttocks to the floor.

Awareness

  • The wrists, arms, back and abdomen.
  • Synchronizing the movement with the breath.
  • Manipura chakra.

Contraindications

  • Weak wrists.
  • Back conditions.
  • Neck conditions.
  • Heart conditions.
  • High blood pressure.
  • Hernia.

Benefits

  • Tones the lumbar spine.
  • Stretches the neck, shoulder, back and chest.
  • Strengthens the shoulders, thighs and wrists.
  • Improves posture.

Practice note

  • Experiment with the distance between the hands and feet to find a suitable position.

Modifications

  • Begin seated on the buttocks with the hands behind the body. Bend the knees and place the soles of the feet on the floor, hip width apart. Practice in the same way instructed above, allowing the legs to help support the arms. As the strength in the arms develops the feet can be gradually straightened.

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.

Breathing

  • Exhale while moving forward into Equestrian Pose (Ashwa Sanchalanasana).
  • Inhale while raising the arms.
  • Exhale while lowering the arms.
  • Inhale to release Equestrian Pose (Ashwa Sanchalanasana).

Awareness

  • The openness of the chest and throat.
  • Balance and smoothness of the movement.
  • Synchronizing the movement with the breath.
  • Vishuddhi or anahata chakra.

Contraindications

  • Knee problems.
  • Injured ankles.
  • Back conditions.
  • Neck conditions.

Benefits

  • Tones the abdominal organs,
  • Stretches the neck, shoulder, back and chest.
  • Strengthens the hips, legs, ankles and feet.
  • Induces balance in the nervous system.

Practice note

  • Ensure the shin of the front leg is at a 90 degree angle with the floor.

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.

Breathing

  • Inhale while taking a hold of the ankles.
  • Retain the breath when raising the torso.
  • Breathe deeply while holding the pose.
  • Exhale to release.

Awareness

  • The expansion of the chest and abdomen.
  • The thyroid gland.
  • Synchronizing the movement with the breath.
  • Vishuddhi or anahata chakra.

Contraindications

  • Heart conditions.
  • High blood pressure.
  • Back conditions.
  • Hernia.

Benefits

  • Helps to relieve backache.
  • Tones the heart and lungs.
  • Beneficial for respiratory disorders.
  • Improves posture.
  • Alleviates constipation.
  • Stimulates the digestive and reproductive system.

Practice note

  • Roll the shoulders under to further extend the chest up.

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.

Breathing

  • Inhale in the squatting position.
  • Exhale while lowering the knee and twisting.

Awareness

  • The alternate stretch and compression of the lower abdomen.
  • Synchronizing the movement with the breath.

Contraindications

  • Knee problems.
  • Aliments in the toes or ankles.
  • Slipped disc.
  • Hernia.

Benefits

  • Useful for abdominal ailments.
  • Stimulates digestion.
  • Prepares body for meditation poses.
  • Relieves constipation.

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.

Breathing

  • Natural breathing.

Awareness

  • While walking - the smoothness of the movement.
  • Balance and coordination.
  • While relaxing - the effects of the walking on the lower back, hips, knees and ankles.

Practice note

  • Use the heel of the forward knee to help support the buttock when stepping the other foot forward.

Contraindications

  • Knee problems.
  • Aliments in the toes or ankles.
  • Slipped disc.
  • Hernia.

Benefits

  • Improves nervous and muscular coordination.
  • Stimulates the circulation in the legs.
  • Prepares the body for meditation poses.
  • Removes constipation.

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.

Breathing

  • Inhale while leaning back.
  • Exhale while bending forward.

Awareness

The sensations in the lower back, hips and pelvic area.

  • Making the motions fluid and smooth.
  • Synchronizing the movement with the breath.

Modification

  • Keep the knees bent and make smaller rotations.

Contraindications

  • Sciatica.
  • Slipped disc.
  • Hernia.

Benefits

  • Improves flexibility and strength of whole spinal column.
  • Helpful in menstrual irregularities, prenatal and postnatal stages of pregnancy.
  • Reduces menstrual cramps.
  • Tones the waist and pelvis.
  • Removes constipation.

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.

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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