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 with the legs all stretched. Slowly bend
forward and try to grasp your big toes with your fingers. Try to touch your knees with
the forehead. Hold the position for as long as its comfortable. You can ask your instructor
to help you with this asana, Sit with the legs stretched out. Bend the
left leg. Place your foot close to your hip. Bend the right leg and bring the foot behind
the left knee. Inhaling place your left arm over the right knee rotate your torso placing
your hand next to the left thigh. Look over to your right shoulder. Hold the posture for
a few seconds. Reverse the movement to come out of the posture and repeat on the other
side.