Dhanurasana(Bow Pose)
Lie flat on the stomach, face downwards. Exhale and bend the knees. Stretch the arms back and hold the left ankle with the left hand and the right ankle with the right hand. Take two breaths. Now exhale and pull the legs up by raising the knees above the floor and simultaneously lift the chest […]
Bhujangasana(Cobra Pose)
Lie on the floor, face downwards. Extend the legs, keeping the feet together, keep the knees tight and toes pointing. Test the palms by the side of the pelvic region. Inhale and press the palms by the side of the pelvic region. Inhale press the palms firmly on the floor and pull the trunk up. […]
Sarpasana(Snake Pose)
Lie flat on the stomach, legs straight, feet together. Interlock fingers behind the back and place them on top of the gluteus. Place the chin on the floor. Use the lower back muscles to raise the chest as far as possible off the floor.
Shalabhasana(Locust Pose)
Lie flat on stomach, thighs together, knees together, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards. Raise both legs as high as possible, chin, chest on the floor.
Ardha Shalabhasana(Half Locust Pose)
Lie flat on stomach, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards. Raise the right leg as high as possible and the other leg straight on the floor.
Makarasana(Crocodile Pose)
Lie on stomach. Raise head and shoulders and rest the chin in the hands with elbows on the floor. Feet apart, points out from the body.
Prasarita Padottanasana (Wide Legged Forward Bend Pose)
From Tadasana spread the legs about 5 feet apart. Tighten the legs, drawn in the knee caps, place palms on the floor. Hinge forwards from the lower back and place the forehead on the mat with weight on the legs.
Natarajasana(Lord of the Dance Pose)
Feet together, bend the right knee behind the back and grasp the ankle with the right hand. Keep both knees together to maintain balance. Slowly raise and stretch the right leg backwards as high as possible. Reach up and forward with the left hand in jnana mudra.
Virabhadrasana – III (Warrior – III Pose)
Tadasana to feet 4-5 feet apart. From Warrior 1 on the right, bend the trunk forward and rest the chest on the right thigh. Arms straight, palms together, exhale raise the left leg from the floor and straighten the right leg.
Virabhadrasana – II (Warrior – II Pose)
Stand in Tadasana, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left […]