Vrischika-asana

Vrischika-asana
1
Kneel on the floor and lean forward placing the elbows and forearms flat on the floor with the palms facing down. Your arms should be placed about shoulder-distance apart.
2
Extend your head forward and lift it as high as possible.
3
Raise the buttocks and place the feet firmly on the bottoms the toes.
4
Inhale a swing the legs up and over the head while maintaining your balance. Bring the legs straight up over your head.
5
Slowly bend the knees and drop the legs toward the head being careful not to move too quickly or drop the legs to far while maintaining balance.
6
Reverse the steps above and return to a kneeling position

Anjanaya-asana

1
Sit comfortably in the vajra-asana (thunderbolt pose).
2
Kneel up on your knees until your back, buttocks and thighs are aligned.
3
Extend your left foot foward bending your left knee at about a 90 degree angle.
4
Place the palms of your hands together at the heart in the anjali-mudra.
5
Raise your arms stright up keeping the palms together while bending the head backward and looking up.
6
Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.
7
Come back to the vajara-asana (thunderbolt pose) then reverse the posture by alternating legs.