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.
Baddha-kona-asana
Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2
Exhale and bend the knees drawing the feet toward the torso.
3
Place the soles of the feet together, clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.
4
Lower the knees to the floor and keep the back straight. Use the elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through the nostrils.
5
Release the posture and sit with the legs extended out and hands on the thighs.
Hala-asana
The Plow Posture (Hala-asana) Instruction:
1
Lie flat on the back in the shava-asana.
2
Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
3
Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
4
Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.
5
Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.
6
Reverse the steps to return to the shava-asana.
Chakra-asana
The Wheel Pose (Chakra-asana) Instruction:
1
Stand with the feet together and the arms by your sides (see the tad-asana).
2
Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
3
Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
4
Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
5
Pause for a moment then swing the leg backward while bending forward at the waist.
6
Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
7
Hold the posture for at least 30 seconds and then return slowly to a standing position.
tada-asana
The mountain Pose (tada-asana) Instruction:
1
Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2
Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet.
3
Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
padma-asana
The Lotus Posture (padma-asana) Instruction:
1
Sit on the floor with the legs stretched out straight in front.
2
Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.
3
Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.
4
Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.
5
The position of the legs may be switched after a period of time if the posture becomes uncomfortable.
1
Sit on the floor with the legs stretched out straight in front.
2
Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.
3
Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.
4
Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.
5
The position of the legs may be switched after a period of time if the posture becomes uncomfortable.
Simhaa-asana
The Lion Pose (Simhaa-asana) Instruction:
1
Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.
2
Place the balls of the hands on the knees, straighten the arms and keep the back erect and the head straight (not tilted forward, back, to the left or the right).
3
Inhale while leaning forward slightly, stretching the mouth the jaws as wide as possible, extend the tongue out and downward as much as possible, fix your gaze either at the tip of the nose or between the eyebrows and stretch the fingers straight out from the knees.
4
Hold the posture for the duration of the inhaled breath then exhale, relaxing the forward stretch, dropping the fingers to the knees and closing the mouth and eyes.
Shalabha-asana
The Locust or Grasshopper Posture (Shalabha-asana) Instruction:
1
Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
2
Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.
3
Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your head as far back as possible. Keep your feet, knees, and thighs pressed together.
4
Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
5
Remain in the posture while holding the breath. You can support your legs by pressing the hands upward against your thighs.
6
Hold the posture for as long as you can hold the inhaled breath then slowly return the legs, chest, and head to the floor while exhaling.
7
Remove your hands from under your thighs and place the arms alongside your body. Turn your head to the side and rest.
Nataraja-asana
The Lord of the Dance Posture (Nataraja-asana) Instruction:
1
Stand with the feet together and the arms by your sides (see the tad-asana).
2
Inhale and bend the right leg backward grasping the left foot with your left hand while simultaneously extending the right arm straight out in front.
3
Continue raising the right arm upward until it is about 45 degrees from the floor while lifting the left leg as high as possible with the left arm.
4
Hold the posture while breathing gently through the nostrils. Keep your gaze fixed slightly above the horizon.
5
Remain in the nataraja-asana for about one minute then return slowly to a standing position. Repeat by reversing directions 2-4.
Vira-asana
The Hero Pose (Vira-asana) Instruction:
1
Kneel on the floor with the calves and tops of the feet flat on the floor and the thighs touching.
2
Slowly spread the feet, about shoulder distance apart, while keeping the knees together. Place the buttocks flat on the floor. The outer sides of the thighs are touching the inner sides of the calves and the soles of the feet are exposed facing up. Place the hands palms downs, on the knees and form a circle with the thumb and forefinger (in the chin-mudra) while pointing the other fingers straight ahead.
3
Breath slowly and deeply through the nostrils and remain motionless for six complete breaths (an inhale and exhale is one complete breath).
4
Inhale slowly and stretch the arms straight up over the head and interlock the fingers with the palms pushed upward. Remain in this position for six complete breaths.
5
Exhale slowly, release the fingers and slowly bend forward at the waist while placing the palms of the hands flat on the soles of the feet. Place the chin between the knees.
6
Hold this position for the duration of six complete breaths.Inhale, raise the chest up, stretch the legs straight ahead and place the hands, palms down, on top of the thighs.
1
Kneel on the floor with the calves and tops of the feet flat on the floor and the thighs touching.
2
Slowly spread the feet, about shoulder distance apart, while keeping the knees together. Place the buttocks flat on the floor. The outer sides of the thighs are touching the inner sides of the calves and the soles of the feet are exposed facing up. Place the hands palms downs, on the knees and form a circle with the thumb and forefinger (in the chin-mudra) while pointing the other fingers straight ahead.
3
Breath slowly and deeply through the nostrils and remain motionless for six complete breaths (an inhale and exhale is one complete breath).
4
Inhale slowly and stretch the arms straight up over the head and interlock the fingers with the palms pushed upward. Remain in this position for six complete breaths.
5
Exhale slowly, release the fingers and slowly bend forward at the waist while placing the palms of the hands flat on the soles of the feet. Place the chin between the knees.
6
Hold this position for the duration of six complete breaths.Inhale, raise the chest up, stretch the legs straight ahead and place the hands, palms down, on top of the thighs.
Sirsha-asana
Sirsha-asana
1
Sit in a kneeling position with the buttocks resting on the heels of the feet.
2
Lean forward and place the forearms on the floor in front while keeping the elbows about shoulder distance apart. Interlock the fingers of both hands.
3
Place the top of the head flat on the floor with the back of the head pressed against the inside of the interlocked fingers.
4
Placing the tips of the toes firmly on the floor while lifting the heels, raise the knees off the floor.
5
Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.
1
Sit in a kneeling position with the buttocks resting on the heels of the feet.
2
Lean forward and place the forearms on the floor in front while keeping the elbows about shoulder distance apart. Interlock the fingers of both hands.
3
Place the top of the head flat on the floor with the back of the head pressed against the inside of the interlocked fingers.
4
Placing the tips of the toes firmly on the floor while lifting the heels, raise the knees off the floor.
5
Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.
Hasta-pada-angusta-asana
Hasta-pada-angusta-asana
Durations/Repetitions:
1
Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs.
2
Spread the legs as far apart as possible without bending the knees.
3
Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4
Stretch both arms straight out in front of you, then keeping the back straight turn slowly at the waist toward the right aligning the arms with the right leg.
5
Inhale slowly while raising the arms over the head and arching the back.
6
Exhale and slowly while bending forward bringing the chest down to the right thigh. Clasp the big toe of the right foot with the first finger of both hands. Hold this position for the duration of the exhaled breath.
7
Inhale slowly through the nostrils releasing the posture while sitting up straight.
8
Straighten the left leg and return to the seated position described in step 2 then repeat the posture, this time bending the right leg
Durations/Repetitions:
1
Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs.
2
Spread the legs as far apart as possible without bending the knees.
3
Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4
Stretch both arms straight out in front of you, then keeping the back straight turn slowly at the waist toward the right aligning the arms with the right leg.
5
Inhale slowly while raising the arms over the head and arching the back.
6
Exhale and slowly while bending forward bringing the chest down to the right thigh. Clasp the big toe of the right foot with the first finger of both hands. Hold this position for the duration of the exhaled breath.
7
Inhale slowly through the nostrils releasing the posture while sitting up straight.
8
Straighten the left leg and return to the seated position described in step 2 then repeat the posture, this time bending the right leg
Ardha-matsyendra-asana
The Half Spinal Twist Pose (Ardha-matsyendra-asana) Instruction:
1
Sit in any comfortable cross-legged position.
2
Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.
3
Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.
4
While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.
5
Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left.
6
Repeat the posture the other side by reversing directions 2-6.
Vriksha-asana
The Tree Pose (Vriksha-asana) Instruction:
1
Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2
Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra).
3
Inhale and raise the arms straight up keeping the palms pressed lightly together.
4
Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture.
5
Slowly return to the tada-asana.
Matsya-asana
Fish Pose (Matsya-asana) Instruction:
1
Lie flat on the back in the shava-asana.
2
Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.
3
Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
4
Return to the shava-asana.
Ugra-asana
The Powerful or Noble Pose (Ugra-asana) Instruction:
1
Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2
Exhale and extend the arms straight out in front, parallel with the floor with fingers pointed straight ahead and palms facing down.
3
Inhale slowly while raising the arms over the head, keeping them straight, and bending as far back as is comfortable. Tilt the head back and look up at the hands.
4
Exhale slowly bending forward at the waist and grasp the feet with the hands. Bring the head as close to the knees as possible, placing it on the knees if you can, keeping the legs straight. (If you are unable to grasp the feet then grasp the ankles).
5
Hold that position for the duration of the exhale breath.
6
Inhale slowly and return to the seated position described in step #1.
Garudasan
Durations/Repetitions:
1
Stand with the feet together and the arms by your sides (see the tad-asana or mountain pose).
2
Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
3
Cross your arms at the elbows, left over right.
4
Join the palms of your hands together keeping the fingers pointed upward.
5
Inhale and hold the posture for the duration of the inhaled breath.
6
Exhale and return to the tada-asana. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left.
Gomukhasan
The Cow-face Pose (gomukha-asana) Instruction:
1
Sit in a crossed-leg position, right leg over left.
2
Spread the legs as far apart as possible without bending the knees.
3
Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4
Grasp the right foot with the left hand and keeping the foot on the floor place the heel of the right foot against the front-left portion of the left buttock. The right knee should be directly on top of the left knee.
5
Inhale slowly through the nostrils and raise the right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).
6
Hold the posture as long as you can comfortably hold the inhale breath. Exhale slowly and then repeat the posture reversing the arms and legs.
Shava-san
The Corpse Posture (Shava-asana) Instruction:
1
Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
2
Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly through the nostrils.
3
Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
4
Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breath a bit faster and deeper.
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