Marjaryasana(Cat-Cow Pose)
This is the cat pose. It begins in the kneeling diamond pose. From here come to cat pose, in which you must get on your hands and knees, with a comfortable distance between your knees, and your palms flat on the mat, directly under your shoulder. Your hands and knees should be in line and your arms and thighs are perpendicular to the ground. As you inhale, raise your head to look up and make your back concave in a cow stretch. Exhale and lower the head so that it is between the arms and then round the back into cat stretch.
Mandukasana(Frog Pose) or Bhadrasana (Gracious Pose)
This is the frog pose, another kneeling posture. You must start in diamond pose. From here, open and separate the knees as far as you can go while the toes remain in contact with the floor or mat. Separate your feet so that you can rest your buttocks on the floor or mat, between your feet. If you can, separate the knees further. Here, you can concentrate on the tip of your nose or nasikagra dristi. Breathe easily and try to remain here for as long as possible. Slowly increase the length of time you can stay in this pose to increase your flexibility. PRECAUTION: Knee issues. BENEFITS: Stimulating influence on mooladhara chakra. It is an excellent meditation pose. The benefits are basically the same as for vajrasana.
Balasana – Child’s Pose or Shashankasana – Moon / Hare Pose
This is the child’s pose. You must start in the diamond pose or kneeling posture, with your palms face down on your thighs. Relax and keep your spine and head straight as you breathe comfortably. Exhale and bend down from the hips so that your head and arms are in line with the trunk. Rest your forehead on the mat with your arms resting outstretched in front of you, also resting on the mat. Take a few breaths here and clear your mind. Then inhale and raise your arms, trunk and head back up and return to diamond pose. PRECAUTION: Knee pain. BENEFITS: Stretches and strengthens the back muscles and separates the individual vertebrae from each other, releasing pressure on the discs. Often nerve connections emanating from the spinal cord are squeezed by these discs. It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves. Relieve Constipation
Ardha Baddha Padmottanasana( Half Bound Lotus Standing Forward Bend Pose)
This is the standing half bound lotus pose. From Tadasana inhale as you bring your right knee to the chest. Then, place the right foot on top of the left inner thigh. Place your left hand behind your back and exhale. Then lean down from your lower back so that your right hand is on the ground by your right foot. Make your back as concave as possible and take a few breaths. Exhale and bring your forehead or chin to your left knee. Place your left palm on the floor by the left foot. Come out of the pose and repeat the pose on the other side.
Urdhva Parasarita Eka Padasana(Standing Split Pose)
This is a standing split. Here it is about stretching your quad and hamstring and not about how high you can extend your leg. You must begin in the standing forward bend. Inhale as you elongate your spine and press your hands into the ground. Breathe easily and on an inhale lift your right leg so that it is parallel to the floor and then rotate the inner thigh upwards, pressing into the ball of the foot. Lift the right leg higher and straighten the leg on the ground by pulling in the knee caps. Come back to the forward fold and then repeat the pose on the other side.
Baddha Parivrtta Parsvakonasana(Bound Revolved Side Angle Pose)
This is revolved bounded side angle pose. Start in Tadasana and with a deep inhalation step your feet four or four and a half feet apart. Raise your arms sideways with your arms in line with your shoulders and your palms facing down. Lower into a lunge position with your right leg forward and at a 90 degree angle to the ground and the left leg extended backwards and straight at the knee. Twist your torso across the right thigh. Wrap your left arm over the thigh and reach under your body. Circle your right arm around the back and reach for your left hand. Clasp your hands and breathe easily as you hold the pose for about 30 seconds. Then return to Tadasana and do the pose on the opposite side.
Parivrtta Ardha Chandrasana(Revolved Half Moon Pose)
This is the revolved half moon pose. Here, you begin in Tadasana. From Tadasana you perform the revolved triangle pose to the right side of your body. Your right foot is facing forward. Place your left hand down on the floor and revolve so that your left side is facing the floor and your right side is facing the sky, your right hand extended straight upwards at a ninety degree angle to the floor. Left your left leg so that it is extended straight outwards, parallel to the floor. Make sure your head is relaxed and you are looking up at your right hand. Breathe comfortably through the posture. Stay here for approximately thirty seconds, then slide the left leg onto the floor and return to revolved triangle posture. Then turn and repeat this on the other side.
Ardha Chakrasana(Half Wheel Pose)
This is the half moon pose. Here, you begin in Tadasana. From Tadasana you perform the Trikonasana or the triangle pose to the right side of your body. Place your right palm about a foot away from the right foot by bending the right knee. Simultaneously, bring the left forward about a foot or half a foot forward. Exhale and straighten the right hand and right foot by planting them firmly into the floor and pressing. Now lift the left leg so it is parallel to the floor and extend it outwards. Make sure your torso is rotated to the left, your left hand on your hip and your head neutral. Stay here for approximately thirty seconds, then slide the left leg onto the floor and return to triangle posture. Then turn and repeat this on the other side.
Padangusthasana(Big Toe Pose)
In this pose, you hold the big toe in a forward fold. Stand in Tadasana with your feet at a distance of one foot between them. Keep your legs straight, inhale deeply then exhale and fold forward from the lower back. Extend your hands and grasp your big toes between the thumb and first two fingers of your respective hands. Keep your head up as you stretch the diaphragm towards the chest and make your back concave. Stay in this position for a few breaths. Then slowly exhale and to go deeper into the pose, bring your head between your knees. Keep pulling the toes at this stage. Your feet should remain firmly planted on the floor. Remain here for a few breaths, for about 30 seconds. Then inhale and slowly return to Tadasana.
Utthita Vayu Muktasana(Standing Wind Relieving Pose)
The standing wind relieving pose or Uthitta Vayu Muktasana begins at Tadasana or the mountain pose. Stand straight, with the heels and toes of both feet pressed together. Keep your arms by your side, weight distributed evenly across your feet from your heels to your toes. Raise your right leg, bend it at the knee and hug it into your chest, clasping your arms around the leg. Stay here with your breath as a steady, comfortable and easy pace, for approximately 30 seconds. If you want a deeper stretch, you can try and touch your nose to your knee. Then, slowly raise your head from your knee and lower your leg back to the ground. Repeat this on the other side. You can eventually increase the length of time you hold the pose.