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.
Ardhakati Chakrasana(Half Waist Wheel Pose)
The half wheel pose or Ardhakati Chakrasana 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. Inhaling in, raise your right hand vertically over the head while your left hand is at your side. Stretch the right hand out as far as you can. Next, slowly bend to the left side from your waist. Make sure to maintain a normal and comfortable rate of breathing. Maintain this posture for a few breaths, for about 30 seconds. Then slowly, straighten back up and lower your right hand down slowly by your side. Repeat this on the other side. You can eventually increase the length of time you hold the pose. Benefits: Reduces fat in waist region, stimulates sides of the body. Give lateral bending to the spine, improves function of liver.
Isometric and Isotonic (pose) Yoga Asana
Isometric – no movement, muscles stay the same length. Example, staying in plank position, not moving. Isotonic: i.e. eccentric and concentric Eccentric muscle moves to lengthen, resisting gravity i.e. forward fold into Uttanasana. Concentric, muscle moves to shorten, moving against gravity. Example, moving from chaturanga dandasana to plank position.
Pancha Kosha (Five Level of Human Existence)
In the Taittriya upanishad, the five layers of the body are expounded upon. Going beyond these, one can reach the atman. These five layers are the pancha kosas. These are: Annamaya kosha or physical body. Pranamaya kosha or the energy body. This consists of a further five levels or the pancha bhootas, i.e earth, fire, wind, water and space. Manamaya kosha or the mental sheath. Here there is perception, memory and ego. Here also lie emotions which can cause one to be swayed from what is right. Vigyanamaya kosha, which is the wisdom layer. This contains knowledge and the conscience. A person who doesn’t have Buddhi or the discriminating faculty, which is found in this sheath, is no better than an animal. Anandmaya kosha or the bliss sheath. Ananda is what everything in the universe has been created from. By doing various tapas, man can journey toward and attain oneness with the ultimate.