Lie on your back with feet together. Using your arms for support inhale and raise both
legs slowly roll the buttocks and spine on the floor raising the trunk to a vertical
position The elbows should be about shoulders width apart. gently push the chest forward
so that it presses firmly against the chin. Release your hands and place your arms on
the floor beside the body with the palms down. Slowly lower the torso, the buttocks, and
the legs. Relax in Shavasana. Lie on your back with feet together and hands
under the hips. Inhaling arch your chest up and rest your crown on the ground. Hold the
posture for around 10 seconds. Lie on your stomach palms to the side of your
shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight.
Hold the position for few seconds. Slowly release the upper back by bringing the arms,
lower the navel, chest, shoulders and finally the forehead to the floor.
Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands.
Inhale while raising your thighs and chest simultaneously arching your spine as much
as possible.Hold the position for as long as its comfortable. Exhaling return to the
original position. Sit in Vajarasana. Stand on your knees with
your hands close to your thighs. Stretch your arms up lean backward and slowly reaching
the heels with your hands. push the hips forward and bend the spine as far as possible. Remain
in this final position for as long as its comfortable. return to the starting position
by slowly releasing the hands from the hips one at a time.Its important that this asana
is followed by a forward bending asana like Shashankasana.
Sit in Vajrasana.Bend forward and raise the body so its weight rests on the hands. Pass the
right knee over the left one. Sit on the left heel pressing the bodies weight on it. Bend
your right arm raising he elbow high. Stretch your hand up bring the left hand up to center
of the back and try to grasp the fingers. Stay in this position for up to 2 minutes.
Unclasp the hands and perform the asana with the opposite hand and leg.