Lie on your back with feet together. Using your arm for support, raise both legs and
slowly lift the buttocks and spinal chord raising the trunk to a vertical position.
The elbows should be about shoulder wide apart. Gently push the chest forward so that it presses
firmly against the chin. Release your hands and place the arms on the floor beside the
body with the palms down. Slowly lower the Torso and the buttocks and the legs. Relax
in Shavasana. Lie on your back with feet together. Place
your arms side of the body with the palms facing the floor. Using your arms for support
help and raise both legs keeping them straight and together. Slip your legs over your head
in an arch position till your toes touch the floor. Relax and hold a final pose for as
long as its comfortable. Exhaling, lower your legs and lower back to the starting position.
Lie flat on your stomach palms to the side of your shoulders. Slowly raise your head
and straighten your elbows. The arms may or may not be straight. Hold the position for
few seconds. Slowly release the upper back by lowering 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 your ankles in your hands. Inhale
while raising your thighs and chest simultaneously upwards arching your spine as much as possible.
Hold the position for as long as its comfortable. Exhaling return to the original position.
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 soles of your feet together keeping the heels as close to the body as possible.
Clasp the feet with both hands. gently move the knees up and down. Repeat this movement
15 to 20 times. This asana helps to open up the hips and stimulates the reproductive system.