Urdhva Cakrasana (Upward Bow or Wheel Pose)
Urdhva Cakrasana (Upward Bow or Wheel Pose) This is the upward wheel pose or upward bow pose. Lie flat on your back on your mat. Your legs are bent at the knees and your feet are flat on the ground, hip distance apart. Place your palms on the ground near your ears, your elbows are […]
Salamba Sarvangasana (Supported Shoulder Stand Pose)
Salamba Sarvangasana (Supported Shoulder Stand Pose) This is the supported shoulder stand. Start by lying flat on your back on the floor with your legs stretched straight out in front of you. Your arms are by your side. Breathe easily and then on an exhale life both your legs until they are at a right […]
Jathara Parivartanasana(Master Revolved Abdomen Pose)
Jathara Parivartanasana(Master Revolved Abdomen Pose) This is an abdominal twist. Start by lying flat on your back on the floor. Reach your arms out to either side of the body so your body looks like a cross. Press your legs together from the inner thigh down to the heels. Exhale and raise the legs together […]
Supta Pavanamuktasana(Reclining Wind Relieving Pose)
Supta Pavanamuktasana(Reclining Wind Relieving Pose) This is the reclined wind relieving pose. You must lie flat on your back on your mat. Slowly inhale and hug your right knee to your chest and raise your head slightly off the ground. Try and touch your nose to your knee. Then exhale and relax back down to […]
Ananda Balasana(happy baby pose)
Ananda Balasana(happy baby pose) This is the happy baby pose. Lie on your back. Now exhale and raise your knees so the backs of your thighs are pushing into your stomach. You have to spread your legs as far as is comfortable here. Inhale and reach your hands and grasp your feet with them. You […]
Savasana(corpse pose)
This is the corpse pose. You must lie flat on your back on your mat. Keep your feet slightly apart and your hands on the floor facing upwards. Close your eyes and relax your breathing. Stay here until your breathing slows down and you feel the tension leaving your body. Benefits: Relaxes the whole psycho-physiological […]
Eka Pada Raja Kapot Asana(One Legged King Pigeon Pose)
Eka Pada Raja Kapot Asana(One Legged King Pigeon Pose) This is pigeon pose or single legged pigeon pose. Start by sitting on the floor with your legs stretched straight out in front of you. Now draw your left leg behind you in a half split, while you bend your right leg and take it in […]
Krounchasana(heron pose)
Krounchasana(heron pose) This is the heron pose. Start in dandasana, sitting with your legs stretched out in front of you. Sit in half Virasana, with your right knee bent and placed on the floor, your foot by your buttocks, toes pointing backwards. The inner right calf should touch the back of the right thigh. As […]
Parighasana(gate pose)
Parighasana(gate pose) This is the gate pose. Start in a kneeling position on your mat. Inhale and rise up so that your upper thighs are perpendicular to the floor. Exhale and bring your left thigh out to the side of your body, placing the foot flat on the mat. The knee should be straight as […]
Malasana(garland pose)
Malasana(garland pose) This is the garland pose. It is a low squat. Step your feet slightly apart so there is about enough place for your body to fit in between them. Then lower down into a squat, while keeping your feet flat on the ground. Fold your hands in Anjali mudra or prayer pose and […]